Exercise Data Main Muscle Worked: Traps Other Muscles Worked: Shoulders Equipment: Cable Mechanics Type: Compound Tips: Standing upright, grasp a straight bar connected to a cable machine with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up [...]
Exercise Data Main Muscle Worked: Traps Other Muscles Worked: Biceps, Shoulders Equipment: Dumbbell Mechanics Type: Compound Tips: Hold dumbbells, hanging, against your upper thighs. Keep dumbbells about 10 inches apart, thumbs facing in. Pull dumbbells straight up until nearly even with your chin. Keep your elbows up and out! Keep weights close to your body [...]
Exercise Data Main Muscle Worked: Traps Other Muscles Worked: Biceps, Lower Back, Forearms, Hamstrings, Calves, Abdominals, Shoulders Equipment: Barbell Mechanics Type: Compound Tips: These are just like the Power Clean except that you start from a hanging position and you do not catch it at the top. Check out the Power Clean for more info. [...]
Exercise Data Main Muscle Worked: Traps Other Muscles Worked: Biceps, Shoulders Equipment: Barbell Mechanics Type: Compound Tips: Standing upright, grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it [...]
Exercise Data Main Muscle Worked: Traps Other Muscles Worked: Biceps, Shoulders Equipment: Machine Mechanics Type: Compound Tips: Same as the Upright Barbell Row but with a Smith Machine. Video Guide: Windows Media – Real Player
Exercise Data Main Muscle Worked: Traps Other Muscles Worked: None Equipment: Machine Mechanics Type: Isolation Tips: Stand grasping Smith bar with shoulder width or slightly wider overhand grip. Disengage bar from the rack. Elevate shoulders as high as possible. Lower and repeat. Video Guide: Windows Media – MPEG – Video iPod
Exercise Data Main Muscle Worked: Traps Other Muscles Worked: Biceps, Middle Back, Shoulders Equipment: Machine Mechanics Type: Compound Tips: This is like a seated row but you use a rope handle and pull to your neck. Sit at a seated row station and grab the ends of the rope using a palms down grip. Sit [...]
Exercise Data Main Muscle Worked: Traps Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation Tips: Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slowly return to [...]
Exercise Data Main Muscle Worked: Traps Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation Tips: Preparation: Sit down on an incline bench with the dumbbells resting on your lower thigh. Kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your elbows extended. Execution Raise your shoulders toward [...]
Exercise Data Main Muscle Worked: Traps Other Muscles Worked: None Equipment: Machine Mechanics Type: Isolation Tips: This is a great way to work your traps and avoid having to hold dumbbells or barbells, which can be hard on your arms or wrists. Position yourself on the calf machine so that the shoulder pads are above [...]
