Stop shrugging. Train your trap with these 3 moves.

If you walk into an old gym, You may have run into an Iron Age power sage trying to convince you that there is only one way to set up a big set of traps: shrug. Lots of shrugs.

He was wrong. Not only is this iconic trapezius workout overrated, but when it comes to a productive shoulder workout, the shrug is more mediocre than effective. According to Mathew Forzaglia, founder of NFPT-CPT, Forzag Fitness, and Men’s Health , a shoulder shrug might have something to do with it Benefit) Fitness Director Ebenezer Samuel, CSCS, gives you a self-improvement every time you take a few extra 45 seconds on each side of the bar. This is not a blueprint plan for developing a successful shoulder and upper back workout.

Both trainers recommend that you hand over the shrug to the old-school workout fighters and instead get a better return on your trap investment with more efficient workouts . Why you should stop shrugging

First of all, this is why you should stop shrugging.

Shrugging can hurt your posture

Most people often find themselves in a bad position throughout the day with their shoulders and tech neck pinched and hunched over. Instead, your goal should be to squeeze and lower our shoulders — called the scapula depression. The continuous upward pushing and squeezing motion of the shrug is the opposite. Not only can this lead to shoulder problems, but it can also increase unnecessary tension in the neck. The smallest gain is not worth the risk.

Shrug that slides you into a dangerous position

Shrugs often force us into an uncomfortable front (or front) position. Instead, your focus should be on retracting your shoulder blades to elevate your shoulders. Spinal flexion becomes more of a concern as we may not be able to properly stabilize the spine.

You’re enough to aim your trap

Not only is the shrug overrated, but it gets too big when you’re working your muscles every time you do a set of military presses, lateral raises, and especially deadlifts. That’s heavy enough for your trap. Time to skip the shrug.

3 Alternatives to the Shrug Training Trap

3 groups of 8 to 10 reps

This chest-supported row allows for greater contraction The shoulder blades, while hitting the lower trapezius in a different way than when standing shrugged. In addition, by changing the angle of the elbows, you can also change the target area of ​​the upper back and trapezius. Don’t forget that the key function of the trapezius is to stabilize the scapula, not just shrug it up and down, and the oblique row is very successful at solving this problem.

Hand-Pulled Noodle

3 sets of 12 to 15 repetitions

There are many ways to perform a face pull, and each is great for challenging shoulder blade stability. Because this move does a great job of strengthening the contraction of the scapula, a face pull can also help improve posture.

Rack Pull

3 sets of 8 to 10 reps

Finally, an exercise that allows you to move heavy objects — and is a much more effective stimulus than a shrug. You can set the pins at several different levels above or below your knees, and with this deadlift variation, you’ll hit not just your traps, but your entire back chain, from your hips to your entire back.

Jeff Tomko is a freelance fitness writer who has written for Muscle & Fitness, Men’s Fitness and Written by Men’s Health.

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