If you’re looking to build a massive yoke and wider shoulders, this guide covers 6 essential exercises that blast your trapezius muscles from every angle 🏋️♂️. No more rolling your shoulders; you will learn how to maximize hypertrophy with the correct form.
1. **Dumbbell Decline Shrug**: Start with a slight forward lean (about 15°) to align the resistance with muscle fibers. Keep your neck neutral and pull your shoulders toward your ears while slightly pulling back for that dense look.
2. **Barbell Shrug**: The king of trap builders! Avoid rolling your shoulders; pull straight up to prevent rotator cuff strain. Go heavy, keep your elbows straight, and control the descent.
3. **Dumbbell Shrug**: Use dumbbells for a greater range of motion. Let the weights drag your shoulders down for a deep stretch at the bottom, then explosively shrug up.
4. **Cable Shrug**: Unlike free weights, cables keep constant tension. Step back to create a diagonal pull; this targets the upper traps effectively. Maintain a smooth tempo.
5. **Seated Barbell Shrug**: Isolate the muscle by sitting down. Keep your legs out of the equation and focus on elevating the scapula. If you can’t pause at the top, the weight is too heavy!
6. **Incline Dumbbell Shrug**: Lie chest down on an incline bench to change the gravity angle. This targets the lower and mid traps. Control the movement and squeeze your shoulder blades at the top for that added detail.
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