Bros. Design me a trap routine

[soupeater]

Hey guys. Traps are laggin. What's the best exercises and sets/reps with dumbells? Cheers.

 

[Evan Tipps]

Deadlifts. behind the back shurgs. Power cleans. Dumbell shrugs. 6-12 reps do the trick

 

[soupeater]

Thanks man. Behind the back shrugs are self explanatory?

 

[TakedaShingen]

I really like doin shrugs on the calf machine. It's a stable motion that lets me control the weight push and the negative. Easy to hold for a 5 or 10 count on each rep. Burns like hell.

 

[Evan Tipps]

Thanks man. Behind the back shrugs are self explanatory?

Yessir

 

[ssez222]

Sometimes high reps works well too, find what works for you but don't get comfortable with only one exercise, switch it up. Hang cleans are good as well

 

[Evan Tipps]

Sometimes high reps works well too, find what works for you but don't get comfortable with only one exercise, switch it up. Hang cleans are good as well

Very true I go from4-80 reps before haha. Main thing is pick a weight that you can contract good to. And stretch it out at the bottom

 

[soupeater]

Cool. I've been doing drop sets of shrugs till failure. Around 50 reps towards the end of the set.. I'll add some of those others. Thanks guys. How bout rep range? 8-10?

 

[joeblow12345]

Keep reps mid to high and get a good static contraction at the top. Hold it as long as you can at the end of each set.

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[b fold the truth]

Can you deadlift 2x body weight for 10 + reps?