Smith Machine Upright Row
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: Biceps, Shoulders
Equipment: Machine
Mechanics Type: Compound
 
Barbell Shrug

Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player
Tips: Hold a barbell with both hands in front of you with your hands a little wider than shoulder width apart. Keep your feet at shoulder width. Stand straight up with the bar hanging at arms length. Droop shoulders down as much as possible to start. Raise your shoulders up as far as you can go. You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear. Then slowly return to the starting position. Can also be down with dumbbells.
 
Barbell Shrug Behind The Back

Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod
Tips: Hold a barbell behind your back with your palms facing backwards. "Shrug" your shoulders upward as high as you can and squeeze it for a second. Then lower the bar all the way down as far as you can. To get the barbell into position, you can rest it on a power rack or bench and then pick it up from there. You can also do these with dumbbells.
 
Cable Shrugs

Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Grasp cable bar that is attached to the low pulley with a shoulder width or slightly wider overhand grip. Stand close to pulley. Elevate shoulders as high as possible. Lower and repeat.

 
Calf-Machine Shoulder Shrug

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 your shoulders. Put your hands on your hips. Raise your shoulders up towards your ears and hold it for a full second. Slowly return to the starting position and repeat. You can change your shoulder position (bending over a little) to hit the traps from different angles.

 
Dumbbell Incline Shoulder Raise

Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

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 the dumbbells as high as possible. Lower shoulders to bench and repeat.

 
Dumbbell Shrug

Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

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 the starting position. You can also rotate your shoulders by going up in a circular motion from front to rear and then back down. Can also be done holding a barbell instead.

 
Low Pulley Row To Neck

Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: Biceps, Middle Back, Shoulders
Equipment: Machine
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod
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 with your knees slightly bent and your back straight. Your back should be almost completely vertical... do not lean back! Keeping your back in the same vertical position, pull the rope back and up to neck height. Your elbows should be out, away from your sides. Return slowly to the starting position.
 
Smith Machine Shrug

Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod
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.
 
Snatch Hang High Pull

Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: Biceps, Lower Back, Forearms, Hamstrings, Calves, Abdominals, Shoulders
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod
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.
Video Guide: Windows Media - Real Player
Tips: Same as the Upright Barbell Row but with a Smith Machine.