Hear me out. The standard bodybuilding shrugs are not the most optimal movement to build traps (Video 1). The upper trap doesn’t move in a strictly up and down movement pattern. You’re hitting mostly neck (yes I’m aware the upper traps feed in to the neck) and for the most part wasting your time!
The videos demonstrate much better alternatives with greater up side. The Snatch Grip BB Shrug is the bees knees of upper back/trap exercises. The snatch grip gives us the best line of pull to hit the upper trap, whilst also making the surrounding musculature have to work, resulting in more bang for buck!
The Overhead BB Shrug is also another great movement and is severely underrated when it comes to training the upper traps. Aim to pull the top of your shoulder to your ear along that line of pull to get a delicious contraction!
Learning the anatomy of how your muscles move will allow you to train smarter and more efficiently! Don’t just rely on bro science, rely on actual science.
Having played basketball at a high level from an early age, I was quickly thrown in to the training and healthy living lifestyle, where my passion for weight training quickly grew. Living this lifestyle translated over in to every aspect of my life and once I stopped playing, I wanted to get further in to...