- This topic is empty.
Since we’re on the general topic of hitting the traps, i came across this…
how effective would this be, for developing the traps and rear delt? Its compound too. Anyone been doing it?
Can’t say I’ve done them like that, heres a couple of good ones.
Pit rows- Hold a pair of dumbells(50% of shrug weight) as though you were going to shrug them, then pull them up at your side as though your trying to touch your arm pits-feels funny at first. They also hit your delts.
Incline shrugs- lie face down on an incline bench with your chest just over the end and shrug the dumbells or bar up towards your ears and hold for a count of 3.
These two supersetted will give you some pain 😈
Buff I hate em’. You can lift a shit load of weight with the exercise and even with correct form I find they don’t target anything in particular. Shoulder dumbell press, lat raises etc for delts and upright rows and shrugs for traps. The lift Ian reccomends sounds good to.
Unbuff I think I missed the original point. I like dumbell rows but I don’t find them particularly useful for trap development.
I really like upright rows for this purpose.
A good one for rear delts is reverse or bent over flyes ie while seated, lean forward and raise the dumbells with elbows bent. We’ve also got a good machine for doing these seated which isolates them well. It’s a bit like a pec deck but can be reversed.
We’ve also got a good machine for doing these seated which isolates them well. It’s a bit like a pec deck but can be reversed.
Yes, I really like this machine (and I’m not a machine fan) for rear delts as it really allows you to apply substantial load in isolation.
- You must be logged in to reply to this topic.