Dynamic Shrugs

[MonStar1023]

I tried out dynamic shrugs a few days ago and they're an excellent exercise for really hitting your traps hard!

You simply take an overhand shoulder-width grip on the barbell, use a weight a little lower then what you barbell shrug, and simply do the following..
1) shrug the weight just like a barbell shrug
2) pull the barbell up to your waist level
3) slowly lower the weight and flex your traps hard

 

[supersizeme]

interesting...i will have to try this. my gym's db's only go up to 100lbs and i outgrew those a long time ago for shrugs so i am stuck with just regular barbell shrugs and deads to hit my traps. also behind the back barbell shrugs have worked really well for me. monstar you are all about traps aren't you

 

[DaCypher]

MonStar,

Very cool... I saw some guy doing those at the gym the other day and I couldn't figure it out. I thought he was doing half-reps of standing shoulder raises or something. Definetly going to give those a try though.

Anyone do incline bench db shrugs? I've never really seen anyone do them, seems like they might be kind of equivalent to behind the back bb shrugs...

 

[MonStar1023]

Yeah definitely bro theyre a really good exercise for hitting your traps hard. You can definitely use a lotta weight as well. I did them for the first time ever a few days ago and did 205 for 8. Which was pretty good I thought I dont know.

 

[bignate73]

like shortened hang clean but without the catch? im not sure i understand.

 

[DaCypher]

bignate,

You basically start out by doing a regular barbell shrug, traditional overhand grip, etc. At the top of the shrug you pull your elbows up a bit as if you were doing standing rows until the bar gets to approximately waste level, you then slowly lower the weight back down.

 

[MonStar1023]

bignate73-
I am surprised that you havnt heard of it bro.. its definitely a humble exercise..

 

[Welsh power house]

I think the best trap builders are regular shrugs, no cheating or fuckin' around, deadlifts and barbell rows, if you squeeze your shoulders back hard at the top...worked well 4 me!

 

[MonStar1023]

Welsh power house-
Totally agreed bro but I would definitely give dynamic shrugs a try. Theyre a really great exercise in my opinion and deserve recognition considering that not many people use them in their trap training.

 

[malhavoc]

MonStar,

Anyone do incline bench db shrugs? I've never really seen anyone do them, seems like they might be kind of equivalent to behind the back bb shrugs...

I used to do them, but I found it really hard on my lower back getting into position while holding onto the db's.

 

[DaCypher]

malhavoc,

That makes sense...

Yesterday I saw someone doing them on the incline bench but they had their chest to the bench. I guess its kind of the opposite of doing them the traditional way. I think I'm just going to stick to regular shrugs, and I can't wait to try dynamics.

 

[bignate73]

bignate73-
I am surprised that you havnt heard of it bro.. its definitely a humble exercise..

thats normally how i do them anyhow. i cant shrug straight arm style. its an unnatural movement, the one you described actually is how a shrug is done. do you hit a slight lean forward too? that would be optimal. i prefer mine on the tbar row, i stand upright, then lean forward slightly and shrug up and back, angular. slight bend in my arms. ouchy. try doing 5 second holds with a light weight too. thats intense.

 

[Welsh power house]

Yeah, i gave them a try.
I felt them, but i prefer what i am currently doing:

I do a 'back combo' exercise, some massive guy in my gym showd me.

You select a weight that you can barbell row for at least 6 reps and do:

6 deadlifts with it, then bend down and do 6 barbell rows, then straighten back up and do 6-10 shrugs......believe me, give it a try, it really works well.

Good post monster!

 

[MonStar1023]

I defintely think that they deserve a lot of credit especially feeling today the deep muscle soreness in my traps. Damn! Yesterday I did back and traps along with bis and forearms and did chins, bent rows, partial deads, dynamic shrugs, and db shrugs.. all around 2 sets each.

My traps are KILLING me today!!

 

[DaCypher]

I tried dynamic shrugs yesterday and I can barely move my shoulders. Awesome exercise, definetly forces the traps to peak. I'm incredibly sore, its great.

MonStar,
Thanks for suggesting this exercise, totally awesome bro.

 

[MonStar1023]

Totally agreed bro.

 

[gymtime]

MS - Looks interesting, worth a try. But bar shrugs tend to fuck with my back a little as they force you to lean forward. I usually do my shrugs with the dbs. Any reason the same motion wouldn't work with them?