Marcus Ruhl - Hammer Strength Shrug

Working Out With Marcus Ruhl - Exercise 4 - Hammer Strength Shrug: A fantastic exercise for the traps. Avoid bending your arms and use your traps to bring the weight up. Hold it for 1-2 seconds before lowering the weight back down, but still keeping tension on the traps, resting for 1-2 seconds at the bottom of the movement. Aim for 5-6 sets with not too heavy a weight and go for 12 reps. I only do one exercise for the traps because it's gets pumped very fast and this is what I found works for my body type. Bodybuilding is a science so you have to train to suit your body. Marcus Ruhl - IFBB Professional & Nick Jones - World Bodybuilding Champion