Exercise #3: Barbell Shrug
Shrugs one of the best exercises is to build beastly traps.
Stand up straight with feet shoulder width apart while holding barbell straight down at thigh level – palms facing in. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. Slowly return to the starting position as you breathe in. Repeat for the recommended amount of repetitions.
You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear. However, this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell behind the back, with dumbbells by the side, a smith machine or with a shrug machine.
Here’s how Scott Herman does it.
Exercise #4: Face Pull
Attach a rope attachment to the high pulley of a cable station. Grasp it overhand, as in a triceps extension, sit your hips back, and pull the cable to the bridge of your nose. Pause, then slowly return to the start position. This dynamic move has huge benefits for both the traps and the rear delts, and also helps to stabilize shoulders and improve posture.
When going heavy use one of your feet as leverage by pushing it against the cable machine.
Here’s how Scott Herman does Face Pull exercise.
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