Can you explain to me what do you mean by close grip/wide grip? Do you mean while using a BB?
reverse grip is palms up or knuckles up while gripping the barbell
I thought reverse grip was one palm towards you and one facing away?
Also include 4 sets of behind the back smith machine shrugs keeping your hands along side your body. I perfer going inside and outside the smith machine for intense ROM
Here's my traps workout
4x of 225lbs
4x of 185lbs
to falure 135lbs
Beyond deadlifts, nothing has worked better for me than power shrugs. I guarantee this will make your traps sore for a week the first time you do them.
google bill starr power shrug
trying this tomorrow.
Glad to hear, let me know how they work for you. I don't think you will be disappointed.
deadlifts, i don't even do shoulder exercises anymore. Zero, and my shoulders-traps-are probablyb my best bodypart.