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 A complete list of the most effective traps exercises you can do. All traps exercises can be done at home or at the gym.
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Exercise Techniques -
Traps exercises
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Stand grasping smith bar in good body alignment (abs tight, chest up, back straight). Keep arms straight and elbows fixed. Slightly bend knees, keeping feet flat on the floor. In a controlled motion, maintaining body alignment, disengage bar and draw shoulders up as far as possible toward the back of the head. Contract traps fully, without compromising form. While maintaining the controlled motion, return handles to starting position. Do not allow muscles to relax before next repetition.
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Read more: Shrugs - Smith Machine
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Exercise Techniques -
Traps exercises
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Holding dumbbells at side, stand in good body alignment (abs tight, chest up, back straight). Keep arms straight and elbows fixed. Slightly bend knees, keeping feet flat on the floor. In a controlled motion, maintaining body alignment, draw shoulders up as far as possible. Contract traps fully, without compromising form. While maintaining the controlled motion, return dumbbells to starting position. Do not allow muscles to relax before next repetition.
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Read more: Dumbbell Shrugs
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Exercise Techniques -
Traps exercises
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Holding handles, sit on seat in good body alignment (abs tight, chest up, back straight). Keep arms straight and elbows fixed. In a controlled motion, maintaining body alignment, draw shoulders up as far as possible toward the back of the head. Contract traps fully, without compromising form. While maintaining the controlled motion, return handles to starting position. Do not allow muscles to relax before next repetition.
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Read more: Seated Shrugs - Hammer Strength
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Exercise Techniques -
Traps exercises
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Holding handles, stand in good body alignment (abs tight, chest up, back straight). Keep arms straight and elbows fixed. Slightly bend knees, keeping feet flat on the floor. In a controlled motion, maintaining body alignment, draw shoulders up as far as possible toward the back of the head. Contract traps fully, without compromising form. While maintaining the controlled motion, return handles to starting position. Do not allow muscles to relax before next repetition.
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Read more: Standing Shrugs - Hammer Strength
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