Shoulders and traps | Train with the Body Spartans

Shoulder and traps workout exercise #2: Upright row super set dumbbell front raises

Using a barbell or pre-loaded bar, you will begin your upright rows. There are different ways to grip the bar, but for this, use a standard overhand grip (about shoulder length apart). As you bring the weight up, it’s important to flare out your elbows laterally and to keep your wrist from hinging to much. Keep the movement isolated to the traps instead of recruiting arms. Once finished with the upright rows, grab a pair of dumbbells for classic dumbbell raises. Begin your reps with both hands lifting at the same time. It is common to be fatigued by the last couple sets, which means you have to switch to single raises. This is okay, as long as you focus on your form and don’t swing the movement.

Set	Super set	Reps	Rest
1	Yes	20/20	2 minutes
2	Yes	16/16	2 minutes
3	Yes	16/16	2 minutes
4	Yes	12/12	2 minutes

Shoulder and traps workout exercise #3: Lateral flies super set face pulls

 

Using the same dumbbells from the previous super set, head over to a cable machine. Begin by doing standard lateral raises. One thing that you should do different, is to focus on not raising past your shoulder height. Any higher than that, you will cause impingement on that joint and it will be counter productive. Keep constant tension on the delts the entire set. Once finished with the lateral raises, attach a rope to the top connector of the cable machine. From here you will pull the rope toward your face, making sure to keep the elbows flared out. This will ensure rear delt engagement.

Set	Super set	Reps	Rest
1	Yes	20/20	2 minutes
2	Yes	16/16	2 minutes
3	Yes	16/16	2 minutes
4	Yes	12/12	2 minutes

Shoulder and traps workout exercise #4: Barbell shrugs

Using a Barbell or smith machine, you will load your appropriate weight for heavy shrugs. Use a shoulder width overhand or under/over grip, and begin to shrug. Really focus on bringing the shoulders to your ears and keeping the tension in the traps. Its easy to recruit the arms or delts by pulling forward. Resist and focus on the contraction.

Set	Super set	Reps	Rest
1	No	20	2 minutes
2	No	20	2 minutes
3	No	15	2 minutes
4	No	15	2 minutes

Shoulder and traps workout exercise #5: 3 position plate raises super set plate press

Three position plate raises will be your finisher/burnout for this shoulder workout. Grab a plate of appropriate weight and position your hands at three and nine o’clock. You will then raise the weight to shoulder height and return in back down. The second rep will not only be a rep, but will be turned to either the left or right side by rotating the plate like a steering wheel. From there you will return to a regular raise and then a raise rotating to the other side. Repeat this for the remaining reps before switching to the press. For the presses, you’ll either hold the weight above your head or if you need the challenge, in front of you. From here you will press the weight away from the body. If you feel really daring, you can do both the over head and front presses.

Set	Super set	Reps	Rest
1	Yes	21/20	2 minutes
2	Yes	21/20	2 minutes
3	Yes	21/20	2 minutes

Shoulder and traps workout final thoughts

Remember, it’s more about the mind-muscle connection and good form than anything else. Be sure to check your ego at the door and keep good form for every exercise. Isolate the muscle group you’re working on and focus specifically on contracting that muscle group.