Traps training = headache's

I too do behind the back shrugs in the reg. The work very well I find I get a WAY better squeeze doing them this way. I dont go heavy though as thats totally unnecessary but keep the reps high and squeeze the shit outta those suckers also incorperate rest pause set and all that good stuff.

Actually while we're on the topic I do behind the neck pulldowns as well as behind the neck smith machine shoulder press. Bith great if you can execute them properly.
 
We have a piece of equipment very similar to the pic. However I too get aches in my upper chest, trap area

I have that same machine or whatever u call it at gym ive just never tried it well i did once but it felt awkward like it was too wide the grips but ill check it out again for another try
 
I have that same machine or whatever u call it at gym ive just never tried it well i did once but it felt awkward like it was too wide the grips but ill check it out again for another try

Here's a tip I incorporate for shrugs with this piece. I take a set of small dumbells and set them under the 'feet'. This way, I don't have to bend clear over to pick up the weight. I just bend my knees a hair, curl my wrist wraps around the handles, then straighten up. I prefer having mg hands directly at my sides when shrugging snd thus apparatus allows that. Yes, it's a hair wide but I'm ok with that.
My old gym had s cambered bar but it's gone.
Hanging cleans also work the upper traps
 
Sit at the end of a bench with your legs planted directly in front of you.

Place a curved barbbell underneath your hamstrings. Lift the bar, straighten up and you should be really close to right below the ass. About as close as you should get to behind the back without much worry for an injury.

If anything it's better positioning because the weight is directly beneath the traps.

Hope this helps!
 
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