I need some advice for getting height in my traps, they are growing and growing fast but they are growing outward and not much upward. If I roll my shoulders forward they are very visible but when rolled back they almost seem to disappear. I am 32 6’4" and 225lbs I am in a bulking cycle currently and would love some advice on peaking these boys up. Given my height it is fair to say I have a long neck.
My Current Traps workout would be:
Hammer Strength Shrugs 180lbs per handle 3 sets of 12, holding and squeezing at the top on last set.
Bent Over Dumbell Rows Wide grip with concentration on squeezing the traps and rhomboids. 3 sets of 12 35lb Dbells.
Dbell Shrugs front and side 75lb dbells 3 sets 12 reps
Light Dbell High Rise Shrugs 35lbs 3 sets 35 reps
ANd all of my delt lifts tend to secondarily effect the traps too.