JGS Workout Tool

MIDDLE TRAPS

Middle Trap Workouts – Bodyweight

Elevated Pike Press

Elevated Pike Press

  1. Use a bench or an object to elevate your feet.
  2. Lower your head towards the floor by bending your elbows
  3. Push through your hands and return to the starting pike position.
  4. Repeat

Inverted Rows

Inverted Rows

  1. Lay underneath a fixed horizontal bar and grab the bar with a wide overhand grip.
  2. Pull your body straight up to the bar.
  3. Return to the starting position, your arms fully extended.
  4. Repeat.

Trap Workouts – Dumbbells

Seated / Standing Dumbbell Shrugs

Seated / Standing Dumbbell Shrugs

  1. Sit on a bench with back support. Raise the dumbbells to shoulder height with your palms forward.
  2. Raise the dumbbells upwards and pause at the contracted position.
  3. Lower the weights back to starting position.

Dumbbell Row Bilateral

Dumbbell Row Bilateral

  1. Grab both dumbbells and hinge forward at the hips. Make sure you keep a flat back.
  2. The closer your torso is to parallel with the ground the longer the range of motion will be at your shoulder. The better the results you’ll get from the exercise.
  3. Let your arms hang freely, and then pull your elbow joint straight back toward the ceiling.

Trap Workouts – Barbell

Barbell Silverback Shrug

Barbell Silverback Shrug

  1. Stand with your feet shoulder width apart holding the Barbell with both hands in front just past shoulder width.
  2. Bend forward at the hips with a slight bend in your knees, keeping your back straight.
  3. Engage your shoulder blades, as if you are trying to touch them together.
  4. Release the shrug.

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