There is far more to the trapezius muscle than meets the eye. The traps are not just the muscle that sits on top of your shoulders. The traps actually travel a large portion of your spine. When well developed, the traps take on the look of a cobra hood.
The traps are divided into three portions. Those portions are referred to as the superior, medial, and inferior fibers. All three parts serve similar, but different functions.
Seated DB Shrugs
- Sit on a bench with dumbbells in both hands, palms facing your body, back straight.
- Elevate your shoulders and hold the contracted position at the apex of the motion.
- Slowly lower your shoulders back to starting position.
Barbell Silverback Shrug
- Stand with your feet shoulder width apart holding the Barbell with both hands in front just past shoulder width.
- Bend forward at the hips with a slight bend in your knees, keeping your back straight.
- Engage your shoulder blades, as if you are trying to touch them together.
- Release the shrug.
Standing Smith Machine Shrugs
- Place the bar on a lower rung so that when gripped your arms are fully extended and your back is straight.
- Grip at shoulder width, raise the bar with your shoulders and pause at the contracted position.
- Slowly lower the bar back to starting position.
- Leaning across the back section of the bench, with feet firmly on the floor and with arms hanging to the sides.
- Holding the kettlebell in both hands engage your shoulder blades, as if you are trying to touch them together. Release the shrug.