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What I'm going to perform here is the next size for the traps; it's a one arm plate shrug,
take one plate; obviously you use just one arm for this, it makes you concentrate on
that one particular trap at the moment. Bring it up, flex the trap and slowly bring it down
controlling it. You're concentrating pretty much on bringing the traps up as high as possible
getting a real good flex and then lower it down to get a good stretch; you want to do
about eight to ten reps, about three to four sets. After you finish doing eight to ten
reps on one arm you want to switch it to the other arms at the same motion, traps all the
way up to the ears; good flex; bring it down controlling it. When you bring it down again
you want to stretch out the traps; continue this keeping your body steady, straight but
good form and that's how you do the one arm plate shrug.