>>36259668
retract your scapula and go up but switch it up and not pulling scapula nomore for few weeks

>>36259668

Snatches, cleans, barbell shrugs, ohp, deadlifts

>>36259668
I use barbell shrugs 65kg. Just shrug like you don't know the answer to a question.

Never liked em. The trap machines some gyms have are better I find. Smith machine shrugs are second best. I just do face pulls, rows and deads for traps now though.

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>>36259668
Get the book

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Like this?

Also... Thanks everyone for the replies

>>36259740
no, trayvon has improper form.

>>36259685
This, exactly this.

Shrugs are useless unless you are on roids.

All those movements will build your traps nicelly

>>36259981
>Shrugs are useless unless you are on roids.
Or if you're not a novice lifter.

Pick up some heavy-ass weught. Shrug. Repeat.

Bent over flyes are all you need

>>36259740
You should do Barbell shrugs. I think any average person should be able to shrug 135 lb no problem for at least 3 reps. I would shoot for 5-8 and go up in weight as your grip allows.

You can shrug a lot more than you think, I at 6'0 225 can shrug 275 3x8

Knokob makes people do this at his training camp

it's pretty good, don't even need much weight. Bring elbows up and upper back tight, don't shrug
https://www.youtube.com/watch?v=LuRO3J7c_z8

Incidentally that just goes for shrugging in general if you bother to do it. Shoulders don't go to your ears, this is useless. What you want to do is retract your scapula, hard.

I fucking love dumbbell shrugs
They're the only specific trap exercise I do, but I have a pull day so they get worked pretty well

>>36260475
Also, if you're doing other things to build grip strength use straps. It'll let you move more weight of your grip is the weak point