High Pulls work best for traps. You'll think they didn't work untill the next morning when you try to pull on you pants.
BUMP my man Nate... nailed it.Originally Posted by Nate Dawg
high pulls -but- you are limited to intensity,
i like BB throws ( mostly done outside ) thrown up as high as you can and let go, str8 up.
or Kettle bell overheads throws for distance( KB thrown behind you, thrown over your head by swinging between your legs)
THESE WILL WELD YOUR UPPER BACK TOGETHER, and the single reason my traps have grown to stick out past my shoulder blades and lats.
not to mention help me break into the 500's DL AND SQUAT
by strengthening my upper structure.
HEAVY DEADS FOR SURE!!!
Just picked up a new lift a fellow gym goer showed me that has huge traps and shoulders. He does behind the back upright rows in conjuction with regular upright rows on the smith machine. Only 135-15 pounds at 10 reps each for 20 reps to equal one set.
I've done this twice now and can actually feel it in my rear traps. It'll take a bit to see some good results but since i've added deadlifts, upright rows and shrugs at different angles i've already noticed some change in a few weeks.
Rack deads were what I was going to suggest too...pulling from right below, or about knee level.Originally Posted by Beowulf
Chest supported t-bar rows seemed to hit my upper back really well too...including the traps. Agreed that some of it's genetic, but to make the most of what you have, I like these two movements.
Ever tried powerclean or hangclean? I know when I do any type of clean I get extreme dom's throughout my whole traps.
behind the back bb shrugs on a smith machine work very well for me.