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How To Build the Traps

Whilst conventional exercises can be effective in building the traps, it’s worth pursuing different exercises to enhance your gains. One such exercise is the one-arm barbell shrug. This exercise offers advantages over normal shoulder shrug exercises. Compared to its two-arm barbell equivalent, this one-arm version permits a much greater range of motion. You may find some shrug machines are the only alternative to offer this range of movement.

With one arm dumbbell shrugs, no contact is made with the body, allowing a smoother execution of the exercise. As a result, the amount of actual resistance is focussed to where it is needed, rather than impeded by the friction against the body. This version of the shrug also permits the arm that is being trained to maintain a neutral position, which is normally difficult for those with internally rotated posted due to years of benching.

The one arm shrug also enhances the structural integrity of the shoulder, essential for athletes who experience significant impact to this area during their on field sports.

Trap Training Tips

Whilst it seems like a basic movement, here’s some ways to get the most out of the one-arm barbell shrug. Place the barbell on the power rack across the pins and brace yourself against the other post of the rack to help you remain upright throughout. Use straps only when your grip gives out. Don’t sue straps for sets of 1-3 reps. Increase the amount of time under tension, essential for muscle growth, by pausing at the top of the movement for 1-6 seconds.

One Arm Barbell Shrug For Added Size

If you are seeking a new way to gain size to your traps give the one arm barbell shrug a go. Performed properly, it should help you add size fast.

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