I need traps!

[JKurz1]

For me, DB shrugs have worked wonders slyder. I've been doing them for about 6 months and my traps have gotten huge. You must have good posture and not cheat with them though. Go as heavy as you can. I do 10 sets of 15 reps. I have also noticed my grip strength increased immensly, and forearms gotten bigger. I love shrugs.

10 sets??? This your entire w/o???

 

[from zero]

Deads. Heavy ones.

 

[cwick0]

deads and shrugs.

different shrug routines ive utilized:

shoulder width grip: 3-4 sets of 10
wide-grip: 3-4 sets of 10 then close grip for 2 sets of 15
wide-grip: 3-4 sets of 10 then dbs: 2-3 sets of 10
close-grip: 3 sets of 10 or 2 sets of 15 then 2-3 sets of dbs.

enjoy, wick

 

[kingc_79]

leaning shrugs, grab a hold of a pole, lean and shrug with one side at a time.

just lay on incline bench and do both...same thing basically. like kelso shrugs

 

[wootoom]

i like dumbell shrugs

 

[psychedout]

I wish that my gym still had a trap bar. But it doesn't, those things were the best for shrugs.

If your gym has a trapbar, use it, if not, you can't go wrong with db or bb shrugs.