trap/shoulder exercise

[simpllyhuge]

whats up, i wanted to a new trap/ shoulder exerice. i was thinking a compound movement cause i like to get the most out of my time at the gym. i dont like shrugs and up right rows feel weird on my shoulders. I was thinking of maybe using one of the v atachments with the palms facing each other type of handle and hooking it up to the bottom pully and pulling up in a upright motion. Or maybe hooking up the single handles at the same time some how. Also my gym has these foot plates that look like they are ment to stand up instead of sitting on the cable row. i was wondering if any one could help thanks.

 

[Suareezay]

deadlifts = traps
bench/dips/military press/rows/lateral raises = shoulders

 

[B.Reel]

You can shrug at the top of the deadlift or atleast make an effort to with heavier weights. I do no other trap exercise and I have to say most of my compliments are at my traps. But thats genetics of course =0

 

[simpllyhuge]

well i dont really get soar from shrugs and i dont dead lift because of back issues.

i was under the impression rows worked your traps also.

 

[AngryMuscles]

was doing lots of uprights back then ....now I don't do them and stick with shrugs and deads...and they just..slap around my neck

 

[Suareezay]

well i dont really get soar from shrugs and i dont dead lift because of back issues.

i was under the impression rows worked your traps also.

getting sore or not getting sore is not an indication of much. dont worry about that.

a lot of things work your traps...deads probably working them the best, but since you have back problems, i guess rows and shrugs it is then. you can do the cable thing with the Vbar you were talking about...if youre increasing weight over the weeks, then your traps/back will grow.

 

[athiktos]

getting sore or not getting sore is not an indication of much. dont worry about that.

a lot of things work your traps...deads probably working them the best, but since you have back problems, i guess rows and shrugs it is then. you can do the cable thing with the Vbar you were talking about...if youre increasing weight over the weeks, then your traps/back will grow.

I used to think that getting sore was the "big idea" but it actually isnt. Good post. I agree with Suareezay here.

As for actual exercises...I like to hit mine when i do the shoulder raises. But with the back problem that could be an issue. You can always do them seated tho, but if you want to try standing raises, make sure you bend your knees some to ease the stress on the back.

 

[Vennom96]

Barbell shrugs, behind the back barbell shrugs, and deads work my traps really good. Upright rows I like too but since you can't do the shrugs or upright rows, looks like your only good option is deads.