//
archives

traps

This tag is associated with 6 posts

Smith Machine Upright Row

 

TrapsType: Strength
Main Muscle Worked: Traps 
Other Muscles: BicepsMiddle Back,Shoulders smith machine upright row
Equipment: Machine 
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull

 

  1. To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
  2. Lift the barbell up and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position.
  3. Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  4. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  5. Repeat for the recommended amount of repetitions.

Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I’ve seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.

Variations: This exercise can also be performed using a barbell, E-Z bar, straight bar attached to a low pulley and it can also be performed using dumbbells, though this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.

Same as the Upright Barbell Row but with a Smith Machine.

Advertisements

Snatch Shrug

TrapsType: Olympic Weightlifting
Main Muscle Worked: Traps snatch shrug
Other Muscles: ForearmsShoulders 
Equipment: Barbell 
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull

  1. Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
  2. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.

Standing Dumbbell Upright Row

TrapsType: StrengthStanding Upright Dumbell Row
Main Muscle Worked: Traps
Other Muscles: Biceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull

 

 

  1. Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  2. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I’ve seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.

Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using an e-z bar.

Upright Cable Row

Upright Cable Rows

TrapsType: Strength
Main Muscle Worked: Traps
Other Muscles: Shoulders
Equipment: Cable
Mechanics Type: Compound
Level: Intermediate
Force: Pull

 

  1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  2. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I’ve seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.

Variations: This exercise can also be performed using a straight or e-z bar. Another variation is to use dumbbells, though this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.

Upright Row – With Bands

 

upright-rows-with-resistance-band_-_step_3.max.v1

 

TrapsType: Strength
Main Muscle Worked: Traps 
Other Muscles: Shoulders 
Equipment: Bands 
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull

  1. To begin, stand on an exercise band so that tension begins at arm’s length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  2. Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

Medium Grip Barbell Upright Row

Front Deltoids and Traps

Start at this postion

  1. Hold barbell , palms down , Hands 18″ apart
  2. Start with bar at arms’ length
  3. Pull bar straight up until nearly under the chin.
  4.  Keep elbows out to side, as high as ears.
  5. Keep bar close to body
  6. Pause momentarily at top before lowering to starting position
  7. Inhale up, Exhale down
  8. Concentrate on deltoids as you lower weight
  9. Can alter by making grip wider

Medium Grip Barbell Upright Row1

%d bloggers like this: