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 Traps attack for better back muscle Alerter l'administrateur Recommander à un ami Lien de l'article 

One part of your body muscles to look more macho, and if you are a man then trapesius or shoulder is the answer. To shape it for some people is easy, but some say it is difficult. Consider the following exercise tricks and techniques so that you have shoulders as high as a mountain and look macho.
BARBEL UPRIGHT ROW

Barbel upright row

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Hold the bar at close range, then spread your elbows over the shoulder width. Raise the bar up to the level of the neck, then hold it for a moment and lower it slowly. When in the bottom position do not let your arm lock and your muscles rest, keep the muscle contraction by holding the load. When lifting or lowering do not occasionally swing your body, it's the same as you do cheating by utilizing the momentum that should not form your traps. Perform 4 sets of 8-12 reps with medium load.
BEHIND BARBELL SHRUG

Behind barbell shrug

This is the ultimate exercise for shaping the shoulders, holding the bar behind your body approximately shoulder width apart. Then lift your shoulders to lift the weight, make sure your arm does not come bending. Because if that happens, your arm function is just a hook. At peak movement hold for 3 seconds and release it slowly. When in the bottom position once again do not let go, but keep muscle contraction and do the next repetition. Perform 4 sets of 8-12 reps with medium load. You can shrug using barbell plate like picture below or dumbbell as variation.

Behind barbell shrug1
LYING CABLE UPRIGHT ROW

LYING CABLE UPRIGHT ROW LYING CABLE UPRIGHT ROW1

The advantages of this exercise when compared to the usual upright row is that you can further isolate the shoulder muscles without cheating. Because the body position lies static and can not sway, other than that the nature of the cable is always constant load. The principle is the same as upright row barbell, drag and hold for a moment then release it again while maintaining muscle contraction. Perform 3 sets of 8-12 reps.
 WIDE GRIP T-BAR SHRUG

Wide grip t bar shrug

Grasp the two T-BAR handles, then lift and shrug as usual, hold for 2-3 seconds of movement before release again. Do as many as 3 sets to failure on each of each set.

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