trappage

The pic to the left is a well defined back.

This page includes Trapezius exercises, though the Delts are also involved in some of these exercises too. Key to Photo.
T = Trapezius. Note this group covers the whole back.
Td = Rear Deltoids
F = Front Deltoids (L = Latissimus)

Pectorals

Biceps

Triceps

Quads / Hams

Abs

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Overhead Dumbell Press (see gif left)

Keep torso straight, remember it's a PRESS exercise, that means the movement starts at the bottom i.e. shoulder level then press up, contract, and drop back down to shoulder level again. DON'T clang the weights together like some idiots do in the gym, it annoys anyone close by, plus it doesn't help you get any better results unless you like being annoying.

The upright rowing exercise hits much of the shoulder area. Hold the bar, close grip at arms length, overhand grip.Raise the bar close to the body so the elbows peak above shoulder line with the bar level with your chin. Dumbells can be used too.

To build the upper "Traps" and shoulders, use "Shrugs". The bars are held alongside or in front and you literally raise or "shrug" the shoulders.

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Alternate front dumbell raises (beware swinging again) hit the front deltoids. (lift to level arms, not vertical is an alternative). Side raises, (again possibly to midway only) hit the side deltoids and rear to some extent. It is also possible to do this face down on a high bench, raising out to the side, straight arm to level or a little above which should hit the Traps.

Page Created May 31st. 2002

You are welcome to submit a pic and other suggestions for this page By e.mail.
	Overhead Dumbell Press (see gif left) Keep torso straight, remember it's a PRESS exercise, that means the movement starts at the bottom i.e. shoulder level then press up, contract, and drop back down to shoulder level again. DON'T clang the weights together like some idiots do in the gym, it annoys anyone close by, plus it doesn't help you get any better results unless you like being annoying.
	The upright rowing exercise hits much of the shoulder area. Hold the bar, close grip at arms length, overhand grip.Raise the bar close to the body so the elbows peak above shoulder line with the bar level with your chin. Dumbells can be used too.
	To build the upper "Traps" and shoulders, use "Shrugs". The bars are held alongside or in front and you literally raise or "shrug" the shoulders.
e.mail me direct.	Alternate front dumbell raises (beware swinging again) hit the front deltoids. (lift to level arms, not vertical is an alternative). Side raises, (again possibly to midway only) hit the side deltoids and rear to some extent. It is also possible to do this face down on a high bench, raising out to the side, straight arm to level or a little above which should hit the Traps.