Building Your Upper Back!

If you're not scaring off running backs or shirt salesmen with the size of your neck, it's because you're working only the uppermost part of your trapezius muscles, which extend from your spine to each shoulder, across your upper back.

If you're not scaring off running backs or shirt salesmen with the size of your neck, it's because you're working only the uppermost part of your trapezius muscles, which extend from your spine to each shoulder, across your upper back.

To build better traps, you need to work the middle and lower parts of the muscles, too. This is a list of some of the best exercises to make your traps as big as possible.

dot Overhead Machine Press dot

    Adjust the seat so that you can grasp the resistance handles at shoulder level. Inhale and push until you arms are fully extended. EXHALE as you return to the starting position, and repeat.


Enlarge Click Image To Enlarge.
Overhead Machine Press.
Video Guide: Windows Media - MPEG - Video iPod

dot Seated Cable Row dot

    Sit at a cable-row machine. With your back straight and knees slightly bent, extend your arms and hold the bar. Squeeze your shoulder blades together and hold for one count to isolate the traps. Then pull the bar toward your gut, and return to the starting position.


Enlarge Click Image To Enlarge.
Seated Cable Row.
Video Guide: Windows Media - MPEG - Video iPod

dot Dumbbell Shrug dot

    Stand with your feet slightly apart, holding a dumbbell in each hand, and bend forward at your waist about 10 degrees. Shrug your shoulders up and slightly back toward the base of your skull. Then return to then starting position.


Enlarge Click Image To Enlarge.
Dumbbell Shrug.
Video Guide: Windows Media - Real Player

RELATED VIDEO


Tri-Phase Training Video Series:
Phase #1: Volume Training!

In this first episode, watch and learn as Scivation's Marc Lobiner and Derek Charlesbois explain Tri-Phase Training, doing a Back and Traps volume workout on Day One!

Click The Play Button To Start The Video.
Or Download Here:
Windows Media (32.1 MB) - Video iPod (69.9 MB)
[ Scivation Tri-Phase Training: Video Show Main Page ]

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