Advanced Shrugs Superset

The traps are what makes or breaks your physique and this superset will help you activate every single part of that muscle group. I recommend you perform 3-4 sets of this in your back workouts or trap workouts and aim to do 10-12 reps of each exercise of the superset.

Rest 90 seconds between supersets but no rest between exercises in the superset!

execution - dumbbell shrugs

  1. 1
    Take a pair of dumbbells and stand with your feet at shoulder width and torso straight
  2. 2
    Keep the dumbbells by your side with palms facing your torso
  3. 3
    Look up slightly and shrug the dumbbells up, contracting the traps up top
  4. 4
    Go back down and repeat the movement pattern

After finishing this set, move on to exercise #2 with no rest.

execution - plate shrugs

  1. 1
    Grab two plates and keep them by your sides with palms facing the torso
  2. 2
    Shrug the plates up and slightly back with scapular contraction
  3. 3
    Go back down slowly
  4. 4
    Repeat the movement pattern

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