[quote]dez6485 wrote:
[quote]trayhawk wrote:
Deadlifts.[/quote]
thanks for reading.
[/quote]
After 16 sets of deadlifts with high force/high acceleration your upper traps, at least, should have more than enough stimulation.
From Bret Contreras as to the best upper, mid, and lower trap exercises to more specifically give examples here you go
Upper Trap
Mean: BB Shrug, Cable Lateral Raise, Standing Military Press
Peak: Cable Lateral Raise, BB Shrug, Seated Behind Neck Press
Mid Trap
Mean DB Bent-Over Row, DB Elbows Out Chest-Supported Row, Prone Trap Raise
Peak Prone Trap Raise, DB Bent-Over Row, DB Elbows Out Chest-Supported Row
Lower Trap
Mean DB Bent-Over Row, Prone Trap Raise, DB Elbows Out Chest-Supported Row
Peak DB Elbows Out Chest Supported-Row, Prone Trap Raise, DB Bent-Over Row
Although for the latter two - he was testing only back and biceps - along with just the mid and lower portion of the traps - not the upper traps(which he tested with shoulder exercises)- or portion that is most prominent and if developed enough would hinder your ability to hear. So I’m not sure how a standard shrug would fair in regards to mid and lower trap stimulation.
Also, he didn’t specifically test the deadlifts - though he did test the rack pull - for either his back/bicep or shoulder/delt best exercise experiments. I just know from lifting for 18 years now, that being faithful to deadlifts resulted in the quickest growth especially compared to standard shrug variations.
I also do the majority of my assistance work with one arm - be it a row or the trap raise. As it absolutely allows for better range of motion.