1. Arms-90 Hybrid Shrugs
Big upper traps look awesome...but to fully develop the trapezius muscle, you need to also address the mid and lower traps. The lower traps, especially are tough to get at effectively. This exercise ATTACKS them.
Unconventional Training with Nick Nilsson
Trapezius and Neck Exercises
Big traps and neck, a.k.a. the "yoke", are important not only for contact sports but for overall strength and stability of the upper body.
2. Shoulder Girdle Raises - A Better Way to Do Shrugs
If you want to get yoked and build serious traps that stick out from your T-shirt like big lumps of meat, this exercise is for you.
3. Hybrid Cable-Dumbbell Shrugs for Monster Traps
You'll be combining two forms of resistance into one movement to better match the strength curve and fiber alignment of the target muscles...the trapezius.
4. Seated Barbell Shrugs
If you don't have a trap bar for shrugs, you can do something very similar...and potentially even better...with a straight bar and a bench. It'll give you additional isometric tension at the top of the shrug as well.
5. Two Barbell Landmine Shrugs
This shrug setup creates a "machine" version of the exercise, allowing you to focus on working the trap muscles effectively instead of trying work around your body.
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About Nick Nilsson
Flying in the face of conventional wisdom, he’s known around the world as the "Mad Scientist of Muscle” for a reason.
An expert in kinesiology, physiology and anatomy, Nick helps people just like YOU create the body you want, especially when nothing else seems to do the trick.
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