There's a lot of emphasis on shrugs for trap development but what if, you can do other things besides shrugs to develop traps?
Traps or the trapezius muscle runs approximately 1/3 of the way down your back, almost to the midpoint. With that said shrugging will not hit all of this muscle or work it in a plane of motion where the recruitment of muscle fibers is optimized.
High elbows
Doing variations of cable rows with your elbows HIGH
can
certainly help isolate and target your entire trap region. This can be
further exaggerated by utilizing isometric holds after the concentric
phase of your rep to really bring the entire trap region into play.
Set-up
Before
you even begin your set on any form of row with the intention of
hitting your traps push your shoulders back and engage your lower trap
region. This will help ensure
that this becomes a primary mover during the set which is crucial to
isolating this muscle group.
Chest-supported
One
of the best versions of the shrug is an incline chest supported shrug
with your shoulders pushed back. This really hits the entire region, top
to bottom as it creates the right angle. You do not need much weight
here otherwise you will find the connection becomes
very limited.
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