Weight Lifting TechniquesMuscle Forums - Enter here to discuss various weight lifting techniques which rapidly build muscle or a tone body. Also, discussion of safety measures involved while practicing each technique and the benefits of each style.
Does anybody know any good free-weight excercizes for excercizing traps besides shrugs? Anyone have a good upper and lower-back workout routine i can use to strengthen and shape my back more?
Stand upright. Bend forward on hips so that your torso is at a 45 degree angle. Form a good arch with you spine. Now do lateral dumbbell raises. You may need to experiment a little bit before you find the exact angle to precisely target traps. This is best exercise I've found to target traps.
Yeah gravitaton is right about the rear deltoid raises. Make sure you do front and reverse shrugs on the barbell and then do shrugs with the dumbells and do rotating shrugs with barbell plate also. Barbell chin lifts are good too, narrow and wide grip is necessary. Narrow for traps and wide for the delts to get some width on the shoulders.
traps and back 
