Upper Traps Exercises besides "Shrugs".

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Brak
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Upper Traps Exercises besides "Shrugs".

Post by Brak » Tue Jul 16, 2013 6:41 pm

I went through the site and noticed that the only exercise that uses the upper traps (excluding as a stabilizer) are shrugs.
Is this true? Are there not other exercises that hit them?

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Re: Upper Traps Exercises besides "Shrugs".

Post by stuward » Tue Jul 16, 2013 6:49 pm

Brak wrote:I went through the site and noticed that the only exercise that uses the upper traps (excluding as a stabilizer) are shrugs.
Is this true? Are there not other exercises that hit them?
Olympic lifts, mainly cleans, also deadlifts and farmers walks all work the traps hard. Just because a muscle is listed as a stabilizer doesn't mean it's not being effectively worked.
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robertscott
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Re: Upper Traps Exercises besides "Shrugs".

Post by robertscott » Tue Jul 16, 2013 7:20 pm

upper traps are hit by so many different exercises it's harder NOT to hit them than it is to hit them.

I don't ever train my upper traps directly and they do just fine.

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Re: Upper Traps Exercises besides "Shrugs".

Post by Dub » Wed Jul 17, 2013 1:20 am

Deadlifts, Cleans and Farmers walks have done the work for me.
High pulls and snatches also work well.
By the way, here's a fresh very related article:
http://www.t-nation.com/free_online_art ... p_training" onclick="window.open(this.href);return false;
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Co-Owner of UniFit Oy.

Brak
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Re: Upper Traps Exercises besides "Shrugs".

Post by Brak » Wed Jul 17, 2013 11:13 pm

Thanks for the link Dub.

I'm confused. I just did a search on the site for all my exercises and the only think that hits the upper traps are the following:
Dumbbell Front Raise as a stabilizer
Dumbbell Lateral Raise as a stabilizer
Barbell Curl as a stabilizer

Is that really enough to exercise my upper traps, doing three sets of each a week?

Before you ask/mention, I am not able to do dead lifts, squats, or military presses due to injuries as ordered by my sports medicine doctor.

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Re: Upper Traps Exercises besides "Shrugs".

Post by robertscott » Thu Jul 18, 2013 9:02 am

any type of raise will hit your traps, yes.

IMO, traps don't really need direct work anyway

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Re: Upper Traps Exercises besides "Shrugs".

Post by Brak » Fri Jul 19, 2013 2:00 am

Thanks for the replies.

I'm kind of surprised that the Dumbbell Raise has the upper traps listed as a stabilizer instead of a synergist.
The way I do them it almost starts out as a shoulder shrug, but upon reaching the top I continue the movement bending the elbows.
Maybe what I'm doing is a different exercise than the Dumbbell Raise?

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