CROSSHAIRS
BY BRYAN HAYCOCK
IT’S A TRAP
THE TRAPS ARE INVOLVED
in many upper-body movements
that require shoulder elevation,
rotation, or stabilisation. Shrugs
are a true isolation exercise
and can be performed with a
barbell or dumbbells. Holding the
bar with arms down and fully
extended, raise the shoulders,
lifting the weight using only your
traps in a shrugging motion.
When doing shrugs, it is not
necessary or helpful to roll the
shoulders forward or back.
The only line of resistance is in
line with gravity, which is
straight up and down. It is also
32
FLEX | JANUARY 2018
SHRUG AWAY FOR A SET
OF TOWERING TRAPS.
important to keep the head
and neck in proper alignment
with the spine. Too much
forward movement of the head
and neck can put undue strain
on the cervical vertebrae.
ALTERNATIVES
Smith machine shrug,
dumbbell shrug
FORM AND FUNCTION
The origin of the trapezius
spans from the occipital bone on
the back of the skull down to
the T-12 vertebrae. It inserts into
the acromion and spine of the
scapula. The primary function is
to elevate the shoulder girdle and
rotate and stabilise the scapula.
TOWERING
TRAPS WORKOUT
EXERCISE
SETS REPS
Reverse
Pec-deck* 3 12-15
Barbell Shrug 4 10-12
*Squeeze shoulder blades
together.
LIFT