Dumbbell Shrugs Technique

The video above consists of one of the techniques I used for traps this morning. I’m calling it ‘Traps Pump.’ I’ll list the details of my entire workout below but wanted to showcase this technique for dumbbell shrugs.

I trained shoulders and traps this morning and got a phenomenal workout! There are probably a few variables that provided this energy surge I had. One, I ate a good wholesome meal last night but didn’t overeat. In fact, I’ve been watching my food types and consumption a little closer this week. I also went to bed a little earlier.

Shoulders & Traps Workout

Seated Barbell Press: 5 x 15, 15, 15, 8, 8

Hammer Strength Behind the Neck (unilateral): 4 x 12

Plate-Loaded Shrugs: 4 x 10
superset with
Bent Over Raises: 4 x 10

Dumbbell Shrugs: 3 x 15, 15, 30

*That final set is the one displayed in the video above

Dumbbell ShrugsI generally train delts first then traps. Once I got to my final exercise, which was dumbbell shrugs, I decided to do a technique I haven’t used in a while. This is bringing your arms out away from your body as you shrug the weight up. You can’t do a ton of weight with this but it allows you to contract the muscle better than normal shrugs, in my opinion.

I also hit some calves and cardio at the end. I did 5 sets of seated calve raises and walked on the treadmill at an inline for 30 minutes. The walking really helps keep the fat down and it’s also good for the heart. Some respond better to more high intense training for cardio but I seems to respond best to walking.

Train with Passion,


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