00:00Hey, I'm Jonny Kastana and I'm going to show you five trap exercises to maximize growth.
00:12First exercise, plated shrugs. Today I'm going to be using 20 kilos. One thing when we're doing
00:17traps is we want to maximize the range of motion. So all the way up and then all the way
00:23down. So
00:27starting position, lock in, elevation, and then all the way down.
00:48Exercise number two, dumbbell shrugs. One tip I recommend is not use excessive weight where we're
00:56kipping through the motion because we're not utilizing our traps through the exercise.
01:10Exercise number three, barbell shrugs. One thing I see wrong with this exercise, when we hold the bar,
01:16we're rotating too much internally where we're not getting that range of motion. So you want to stick
01:22your chest out. So we focus on the elevation of the traps and the isolation. So chest out and then
01:31elevate.
01:46Exercise number four, trap bar shrugs in a neutral format. The reason why we work with different
01:52groups is we've got two. So we've got upper traps and lower traps. When we work through a neutral,
01:58we're going to really develop the upper trap. So we need to make sure we're working with different brick
02:03positions when working our traps.
02:20Exercise number five, cable rope shrug. So nice and controlled. One thing you don't want to do this exercise
02:27is let the elbows sway out. You want to keep them nice and tucked in and it's a nice elevation
02:33of that lower trap.
02:37Nice control.
