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Health & Fitness
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Old 08-01-2007, 01:33 AM   #1
ALPINEMSIX
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neck(trapezius) excersizes?

So the only trapezius/neck excersize i know is the "shoulder shrugs" where u take the dumb-bells and while holding them with ur arms straight u pull up and then back down again.

any other excersizes i can do?
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Old 08-01-2007, 02:03 AM   #2
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hello again

i do shoulder exercises for my shrugs, and i can feel that they work pretty good as an alternative to doing shrugs

ugh i'm horrible at explaining how to do this haha......
well i'll hold dumbbells on each side (20lbs for me) and raise them with my arms fully extended, not bent....
so you hold the weights where your hips are, and raise them to your sides, not to your front........ i lift them until my arms are level with my head, then back down




it works the shoulder primarily but i can def feel it in my traps the next day...
hope this helps to change things up a little.....
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Old 08-01-2007, 02:43 AM   #3
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Traps were a weak point with me, and I wanted to get them to grow quick. Since hitting them hard for about 3 months now, I've seen great gains. I hit them 2-3 times a week. I will usually do a couple heavy days with a lot of sets (10-15) with reps around (8-15). I will throw in a light day for my traps with higher reps and less sets (5-8 sets/ 12-15 reps). I will always mix up my exercises. I will switch back and forth from dumbbell/barbell/machine shrugs. I will do behind the back shrugs once a week as well. I also incorporated a new exercise that my friend showed me. I would use an incline bench and lie facing the bench. Traps should be treated like calves; you need to hit them frequently, hard, and with many heavy sets/reps due to their fast recovery..... Hope this helps!
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Old 08-01-2007, 06:39 AM   #4
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Power Cleans work them pretty well.
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Old 08-01-2007, 10:49 AM   #5
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Traps are probably my easiest stimulated muscle hands down. All I do are heavy shrugs and an array of cleans and they grew!
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Old 08-01-2007, 11:06 AM   #6
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Lateral raises, go as high as possible (i.e. past horizontal with the floor).
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Old 08-01-2007, 05:47 PM   #7
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Quote:
Originally Posted by imola4.8isWA View Post
So the only trapezius/neck excersize i know is the "shoulder shrugs" where u take the dumb-bells and while holding them with ur arms straight u pull up and then back down again.

any other excersizes i can do?
Try switching from dumb bell shrugs to barbell shrugs.

Palms up, palms down, close grip, wide grip, arms straight, arms bent, bar in front of you, bar behind your back..etc...etc...etc....

Deadlift day is a good day to hit the traps too since you already have the bar loaded up HEAVY.
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Old 08-04-2007, 12:52 AM   #8
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when I played football in HS, we had machines that were designed to work the neck muscles in 4 directions. it was basically a pad attached to a lever that you dropped plates on. you just pushed against it, raising the weights. 90lbs on that was standard. you could probably find this machine at a good gym.
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Old 08-04-2007, 09:22 AM   #9
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