Different Angles for Bigger Traps I've been successful recently in bringing up my trapezius muscles to a remarkable degree by simply training the muscle group from a wider-than-normal number of angles. Usually, a bodybuilder will do a few sets of barbell or dumbbell shrugs for the area, then call it a day. But an examination of the anatomy and kinesiology of the area proves that this type of workout stresses and builds only the upper part of the trapezius muscle complex.

 I personally train traps from four different angles by using these movements:-

• Seated machine scapulae adductions — This exercise is done on a sealed-variety rowing machine and consists of keeping the arms straight and merely shrugging the shoulders directly to the rear, squeezing the scapulae together at the top of the movement for a slow count of two, then returning to the start.

• Prone incline dumbbell shrugs — Lying facedown on a 45-degree in cline bench, I hang two dumbbells straight down from my shoulders at arms' length and shrug my shoulders upward and backward.



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• Nautilus machine shrugs — These are very similar to barbell or dumb bell shrugs, which can be substituted if you don't have such a machine in your gym.

• Cable upright rows — With a six-inch-wide overgrip on a straight bar handle, I pull the weight upward until the backs of my hands touch my forehead.

In order, these four movements work the lower, middle and upper traps, with upright rows developing the solid trap-delt tie-ins of a champion bodybuilder. I do about four sets of each movement, with the upright rows done on my shoulder day, the other three when training upper back. - Different Angles To Build Bigger Traps article was contributed by Peter Hyc.


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