Exercise Description Main Target Muscles Traps Secondary Target Muscles Abs, Adductors, Biceps, Calves, Glutes, Hamstrings, Quads, Shoulders, Upper Back Workout Type Weightlifting Gym Gear Barbell Fitness Level Beginner Compound/Isolated Compound Power Move Pull Target Muscles: Traps Sumo Deadlift to High Pull Overview Sumo High Pull is a high variation; an exercise practiced to focus on the muscles of the traps and shoulders. In addition, it's a combination of a deadlift with an upright row. It targets the upper back and hamstrings. This workout is based on explosive movements, and traps respond well to such movements, which in return help in muscle growth. How to Do It? Add weights to the barbell and set it in front of you on the ground. Now stand by keeping your shins at a distance of 2 to 3 inches away from the barbell. Bend your knees, go down, and hold the barbell in the middle by keeping a space of 6 inches between your hands. Keep your feet 4 to 6 inches wider than your shoulders width apart. Now pull up the barbell by standing straight and holding it near your chin with the elbows pointed out. Lower the barbell to the hips, reverse the movement, push the hips back and hinge forward. Place the barbell on the floor, rest and repeat the reps as necessary. Sumo Deadlift to High Pull Tips The distance between legs ranges from individual to individual. Instead of wasting time calculating the stance width, check what feels good on your hips, giving you more power. The sumo pull is slightly different as it focuses on wedging your hips into the bar and getting them closer. Prevent the bars from drifting away by focusing on your lats. Squeeze the lats, keep the bars in a close position and allow them to travel in a straight way. The hips should be lower than the shoulders, allowing the knees to track over the floor. You can spread your feet apart to activate your glute muscles and balance your knee joints. Now comes the neck position. You can work in a neutral and slightly up position and choose the one that suits your body. Your toe angle will depend on the hip anatomy. So, adjust it accordingly. Make sure you hold the bars tightly. Hold it tightly as if trying to leave your fingerprints on it. Ensure your armpits are in the correct position so the bar can travel vertically. This way, the shins will become vertical and move off the way as your knees extend. Do not put the entire weight on the heels; instead, focus on driving through the whole foot. Your target should be 3 points, i-e, heel, big toe and little toe.

Exercise Description Main Target Muscles Traps Secondary Target Muscles None Force Type Pull Workout Type Strength Training Gym Gear Machine Fitness Level Beginner Compound/Isolated Isolated Target Muscles: Traps Machine Shrugs Overview If you're looking for a way to build bigger, wider shoulders, the smith machine shrug exercise is a great option. This exercise targets the traps, which are the muscles that run from the neck's base to the shoulders' tops. The smith machine allows you to safely lift heavy weights and get a deep stretch at the bottom of the movement, making it ideal for building mass. How to Do It? Load up the weight you intend to use on a smith machine to prepare for the smith machine shrug. Standing with your feet about shoulder-width apart, face the bar. Your hands should be roughly shoulder-width apart when you take the bar with an overhand grip and palms facing down. Pick up the barbell and release the safety while bending only at the knees. Let your shoulders droop as far as they will go while holding the barbell close to your torso. This is where the exercise will begin. Slowly raise your shoulders as high as you can. After pausing, bring the barbell back to its starting position gradually. Repeat for desired reps. Machine Shrugs Tips Use your traps, not your biceps, to lift the weight. The barbell shrug exercise is more complicated and will benefit you more if you pause at the top. At the top of each rep, try pausing for a count of 1-3. There is no advantage to shrugging with your shoulders rolled forward or back. Raise and lower the barbell in a straight line.

Exercise Description Target Muscle Group Trapezius Secondary Muscles Splenius Capitis, Seminispinalis Capitis, Suboccipitals Exercise Type Strength Equipment Required Neck Harness With Weight Plates Experience Level Beginner Compound/Isolated Isolated Force Type Pull Targeted Muscles: Trapezius Neck Extention Overview The muscles in the neck help us move our head around, and they also help us keep our head up. If we don't use these muscles often, they can get weak and we can start to experience pain or problems with our neck. That's why it's important to work these muscles regularly, so we can keep them strong and healthy. The muscles that work when you do neck extension are the trapezius and the sternocleidomastoid. These muscles help you extend your neck and lookup. You can work these muscles by doing exercises like a crunch or a reverse crunch. You can also do neck extensions with weights to increase the resistance. Make sure to use proper form when doing these exercises to avoid any injuries. How To Do It Lie down on a surface with your face facing the floor Keep your hands by your sides Lift up your chin towards the ceiling Return back to the original position Neck Extention Tips  When doing neck extension exercises, make sure to always use proper form. This will help prevent any injuries from happening. If you're not sure how to do an exercise correctly, ask a trainer or another fitness professional for help. Be sure to start with lighter weights and increase the weight gradually as you get stronger. This will help minimize the risk of injury. Stop doing any exercises that cause pain or discomfort.

Exercise Description Main Target Muscles Traps Secondary Target Muscles Shoulder, Upper back Workout Type Strength  Gym Gear Dumbell Fitness Level Beginner Compound/Isolated  Isolated Power Move  Pull Target Muscle Group: Traps Dumbbell Shrug Overview The dumbbell shrug is an exercise that works the muscles in your upper back and shoulders. This exercise is important because it helps to strengthen these muscles, which can help to improve your posture and prevent pain in these areas. Additionally, strong upper back and shoulder muscles can help to increase your range of motion and improve your overall strength. You can include dumbbell shrugs in your shoulder exercises, back exercises, and upper body workouts, as well as your full-body workouts. How to Do it  Start by standing up straight with your feet shoulder-width apart and holding a dumbbell in each hand. Then, raise your shoulders up towards your ears as high as you can and hold for a count of two. Slowly lower your shoulders back down to the starting position and repeat.  Continue repeating until you reach the desired number. Dumbbell Shrug Tips Be sure to keep your back straight and your chest up throughout the exercise. Raise your shoulders as high as you can and hold for a count of two before lowering them back down Use a weight that is heavy enough to challenge your muscles but not so heavy that it causes you pain If you are new to this exercise, start with lighter weights and gradually increase the amount of weight as you get stronger.

Exercise Description Main Target Muscles Traps  Secondary Target Muscles Lats, Shoulders  Workout Type Strength  Gym Gear Cable Fitness Level Beginner  Compound/Isolated  Compound  Power Move  Pull Target Muscle: Traps Wide Grip Cable Upright Row Overview The wide grip cable upright row, a variation of the upright row, is an exercise that builds the muscles in the traps and shoulders. The cable pulley machine can be very useful as it maintains tension on the target muscle groups while you move the weight. Some people prefer to avoid upright rows as they can cause shoulder pain and impingement. Try it out to determine if this is something you should avoid. How to Do It Attach a straight bar to the cable and position it in the lowest possible position. Grab the handle by reaching down with a wide grip, and then stand straight with your arms fully extended. Exhale and pull the pulley up to your chin, keeping your elbows close to your body. Pause for a moment at the top of the movement, and then slowly lower the pulley back to the starting position. Continue repeating until you reach the desired number. Wide Grip Cable Upright Row Tips A rope attachment can be used if the straight-bar version of this exercise is too strenuous for your shoulders or wrists. Keep your elbows up, but keep the upper arms parallel to the ground. This could increase the chance of impingement. You may feel pain in your shoulders while you move. To lift the shoulders and expand the subacromial space, squeeze the traps. Do not allow your back to arch when pulling the cable upwards. Don't let excess weight dictate your body's mechanics. Additional momentum can shift the weight to compensatory muscles if there is excess movement. Keep your elbows up, and your head straight.