4 Science-Based Techniques for BEASTLY TRAPS (Upper) - Both Cable & Dumbbell Versions!

[@DrGains]

UPDATE: The full 8-Week Maximum Gains Series - Total Back Program is now officially available for Beta-Testing!! Go to this link: www.dr-gains.com/offers/3KzMbXrF/checkout and use the code BACK-BETA-50 for 50% OFF!! Beta-Tester slots are limited so secure yours today! 🔥

[@Grendelbc]

In my experience (50 years of lifting) the best trap growth comes from heavy, explosive movements. I'm talking about power cleans, power shrugs with a trap bar and heavy bent rowing with upper body at a 45 degree angle.

[@pouihurmen]

Without a doubt, used to do olympic weightlifting, traps experienced an insane amount of growth in just a few months

[@ironcrosstrainingltd6482]

Yes 💪

[@BlacksmithBets]

100%. Lighter dumbells movements that most people do does little from what I've experienced myself and training with others.

[@shoujokakumei39]

We are all different but I find that exercise variety is what works best for me: heavy, light, slow, fast, bands, barbells, cables, dumbbells, bodyweight - i mix everything on different days

[@unohoncho7727]

Yep, heavy O-Bar shrugs for me, I never felt I worked out doing lighter higher reps sets

[@ancienthamatendiscipline3533]

Genius, this will correct the chronic muscle knots I've been getting for 15 years. No excuse for those muscles to be weak any more. Thank you

[@samueloro7871]

Dr Gains you've just become my favorite channel!After 20 years of training you've just improved my physic,Look forward to more tips from 🇵🇦💪

[@DrGains]

That's what I like to hear my friend! Keep it up 💪 Much more to come!

[@lennygriffin4464]

I truly wish I had this knowledge 50 years ago, when I first started working out. Thank you for sharing your knowledge

[@DrGains]

My pleasure friend!

[@idahoviking]

50 thumbs up on that bro. At that time Weider's Muscle and Fitness was about the only thing going, and they forgot to mention that you really need to be on the juice. Did physiology even exist back then? I don't remember it at all. I remember the first time I injured my back, the doctor said "your back is so heavily muscled I can't tell what's wrong with it." Yeah, exact words.

[@stoickhan]

I rarely comment on KZbin but I just had to say well done, this was a great presentation.

[@DrGains]

Thank you my friend! That means a lot to hear 🙏

[@rickgrebenikpuggles56]

@@DrGains please make video on what muscles used in arm wrestling and how to build those muscles fully

[@garethperry4669]

@@rickgrebenikpuggles56 to answer that its largely in the forearms. But biceps and even chest play a big part too 👍

[@latenightstorieswnadiamill8057]

another excellent video, dude deserves a million sub

[@DrGains]

🙏

[@OrchidIslander]

I have only known one way to do traps. The barbell or dumbbell shrug. Thanks for angled alternatives. Never knew about the neck placement. I had to laugh at 5:35 - you felt that didn’t ya Doc? Can’t wait to try these. Thanks again!

[@DrGains]

Haha I had to leave that in there as a "candid" testament to how well those techniques actually work! Try doing sets of all four in a row, and you'll be feelin it too 🔥

[@OrchidIslander]

@@DrGains Aloha Dr G! Big fan from the Big Island. Am curious if you consider resistance bands as an effective alternative to cables and free weights. And, for those of us with limited home equipment if you would ever consider sharing your resistance band expertise, if any. Love your content and channel!

[@samchipchase2846]

Trap bar shrugs with an intense thoracic spine curve stretch and slight hip hinge explosive shrug pause at top as long as possible slow eccentric

[@southTXthrift]

Found your channel a few days ago and I instantly subscribed. 💡 went on listening to you explain things. Awesome info & thx for sharing it with us.

[@williamsalazar2749]

Same here!

[@shawnrise5362]

This guy is amazing. His ability to translate & express is an absolute expression of beauty & art. If anyone else here watches the UFC, is it just me or does Dr Gains look very much like Dominic Cruz? Not only looks thier speaking cadence & ability to express action in words is the top of thier field! Wow. Could be twins 🙏 Much Graditude for your Expression in this life. You make training my friends & clients Soooooo Much Easier 🤗

[@DrGains]

Thank you so much, I appreciate your kind words!

[@shawnrise5362]

@@DrGains I Appreciate authentic truth. You are an expression of Your Creative & investigative process. That is of utmost to myself. Walking the walk. Thank you. 🙏

[@mohammadaman175]

The amount of effort you’ve put in this video and also description is worthy of all the appreciations. Found your channel a couple days ago and I can confidently say that this channel is as valuable as thekneesovertoesguys’

[@DrGains]

Much appreciated!

[@peterg6638]

Dr gains is well spoken and a master on kinesiology.

[@danieldls503]

Thank you Doc...I been looking for this type of info for a bit..appreciate this alot...heading to the gym tonight to try these.

[@Capo51]

Very happy to pump into yr channel. Its never too late to change some movements to better ones👍. Thank you, sir.

[@DrGains]

Welcome!

[@davehill5539]

Thanks for the detail.

[@TomDOLAN-cb9th]

Very much enjoy your very interesting takes on these exercises. I give you a lot of credit. Great work...

[@kingq2389]

This is the 2nd video of yours that I watched. Great content it’s very detailed. I subscribed I’m looking forward to more videos in the future.

[@joshuabenjaminmiller6324]

Lovely channel. Quick question on this one: I understand why you want to tilt your neck away to get maximal extension, but in this particular case I don’t see the advantage of tilting your neck down on the contraction-the neck faces no resistance, why not contract up all the way? It seems like lowering the neck attachment point without resistance while bringing up the other attachment point with resistance would disrupt the contraction. Is there some interference from the scapula or the shoulder that you’re trying to overcome?

[@coreyhamil8671]

Wow have you expanded my knowledge of how limited my trap work has been. Fantastic! TY Need to change up my technique.

[@SonicDephect]

Your content is AMAZING, binging all of your vids now. Thank u!

[@tjbohmier46]

Pure Gold!! Thank you, Sir.

[@peaceandserenity2551]

Dr Gains!! You’re amazing!!

[@GodwinCarpenter]

You're slowly growing, keep it up!

[@pk417]

Hello sir can u please make video on how to target brachialis and brachioradialis

[@DrGains]

I'll add that to the list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@danpop3809]

Now I understand. Thank you

[@Toyinsbello]

Your content is extremely informative and very helpful. Please upload more often!!!!

[@DrGains]

Thank you - much more to come!

[@jaywright1413]

You tube recommended this channel one video in now I gotta watch the entire catalog.... This what I been needing! Keep it up Doc💯

[@DrGains]

Haha hope you enjoy the binge! I'm just getting started 👍

[@olbapnairda]

Thanks for the details. Best video about traps I saw.

[@DrGains]

Glad it was helpful!

[@christopherduffy1703]

Behind the back rack pulls are pretty good two.

[@dutchdragonser]

Hey man, this entire week i have been going through ur videos because u just happend to be on my recommendation page, and I have to tell u that I'm thankful for the time you spend on these videos. Now what facinates me a lot is how important it is to know where the inserting point of a muscle is and how to get maximum flexion and stretch and stuff. Now if u can i would like to get more videos bout this specefically. Also maybe that ur first video would be a video bout the forearms. A suggestion for in the future is a video on hipflexors, but i srsly need the rest of the series on where muscles insert and sruff, especially a video about the forearms with exercises. Anyways thanks alot doc.

[@DrGains]

Thank you - I'll add those recommendations to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@Jgreen_919]

Great video, I subscribed. Keep it up Dr. gains.

[@kennethlopez9436]

Thank you Dr Gain, you ve just open my eys to best techniques. I just subribed to the channel.

[@DrGains]

Welcome and thank you Kenneth!

[@stephanievanekelenburg3925]

I cant wait try these specific excercises for traps cant wait to see a changes love all your videos recently discovered you and am already learning a thing or two

[@DrGains]

So glad to hear that! :D

[@keithlewis8238]

Hope you get the traps like Tom Hardy, they will look good on you Stephanie.

[@burkqul]

This is great I want your course

[@DrGains]

I would very, very highly recommend you consider registering for my full 10-Stage Gains Without Pains Shoulder program - it's unlike anything else in the industry, and it's exactly what you need. Check it out here: www.dr-gains.com/offers/LYiZbLQx and shoot me an email at [e-mail] if you're interested or have any questions and I'll give you a discount code! 👍

[@msims496]

Great video and clear explaination. Thanks!

[@DrGains]

Glad it was helpful!

[@jeremiahleasure4301]

Great info, thank you Doctor!

[@b_araza]

Great work!

[@2k23sportschannel18]

Love it doc

[@erenjaegersrightbicep63]

Hey man, just discovered your channel, and it's safe to say that calling it a goldmine is an understatement! I was wondering whether you could put out any Tendinopathy rehab videos, as I've been suffering with patellar tendinopathy on my right side for about 4 months now. Initially I tried high rep unilateral exercises, but they didn't seem to work, so now I've switched to different variations of heavy unilateral isometrics done on a very frequent basis (I read that 70% of MVC encourages tendon remodelling). They have definitely reduced my pain to an extent, but any other advice or suggestions would be higly appreciated!!

[@DrGains]

Sorry to hear it my friend, but I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@shawnrise5362]

Agreed! Goldmine! 🤗

[@Gengh13]

Awesome, I will definitely try them out in the future, thanks for also showing the dumbell version.

[@C0de46]

Thx mate

[@kylesteinicke3663]

Always love seeing you in my sub box, thanks for the awesome vids!

[@chadianscorp]

Great video. I really like the unilateral approach to shrugs. I have never done a shrug and felt a good connection. I think the head tilt and crossing the body will assist that connection. Can't wait to try in a couple of days.

[@DrGains]

It really makes a huge difference. Let me know how it goes! 👊

[@chadianscorp]

@@DrGains definitely will, thanks for this info!!!

[@chadianscorp]

@@DrGains A couple hours ago I tried cable shrugs with the neck tilt and several sets with cross body. They are amazing! I've never felt a connection with shrugs B4 so this is huge. Thanks so much! Can't wait for more content!!!

[@zed5682]

Alright that's it I'm going to subscribe now!! Have been following you for 2 days and you solved almost all of my training problems, this channel is what I need.

[@DrGains]

Haha welcome aboard! Much more to come 👊

[@zed5682]

@@DrGains can you do a video about the lats? I still doesn't know how exactly the lower lat works so I cannot train it properly.

[@onyabikejoe7643]

Nice clear explanation 👌

[@yourlifetrulymatters]

Thank You so much Dr.

[@sa3dgh]

The best I've ever watched 👌👌

[@DrGains]

🙏👊

[@sa3dgh]

@@DrGains i have changed my whole physique following your tips doctor i wish that i was taking pictures so people can see the progress

[@CapeTownGuy13]

Thanks.. Nice 1 Doc, and please don't stay away to long, especially with the dumbbell chest workouts you mentioned.

[@christopherwinrow3878]

Brilliant video mate respect

[@DrGains]

Much appreciated

[@asokanshaju8281]

U are lots of help to me. I got a PASTA and a SLAP lesion in my Rt. Shoulder. I’m posted for surgery in March. But since I’m doing all ur shoulder related exercises, I’m feeling already 80% better and now I’m doubtful regarding going for surgery. Thank you 🙏 U are fabulous 🎉💫🎊

[@rawr4444]

Lol, is this Athlean-X if Jeff Cavaliere was an MD? 😅 I think this channel seems like a great fit for me, because I love when Jeff talks about anatomy and how it relates to improving and regaining function, mobility and strength! Subbed 🥳 (Now to dive into your catalogue to discover stuff I didn't know I needed to know! Thanks!)

[@jakeaustin9037]

You can bend forwards on the front edge of a flat bench holding dumbbells in both hands without curving your spine forward and lift the weight back and up then tightly no slowly squeeze(lighter weight no ego weight of course like a regular standing shrug variation

[@ka6213]

thanks for the vid

[@williesnyder2899]

As teenagers, my brother, who didn’t take to lifting like I did, was on a brief course of deadlifting, much as he hated them. My brother returned from a physical exam and reported that the doctor told him that he could tell that weightlifting was being done, because my brother was evidencing traps. I have always loved shrugs, but my traps were never bigger than when I was deadlifting heavily, occasionally overloading on high pins at mid-thigh. Thanks for your episodes, this one included! “Kelso shrugs” and heavy weight might save a life someday; thickness has many benefits.

[@wallyolson9616]

Dr. Gains, thank you for the trap exercises. Wally

[@andreaudette3946]

Great logic and explanation

[@mattm757]

Wow! Clear, detailed, organized and accessible. RARE total combination in single presenter. I do suggest better video production to come up to the level of the content. Color schemes and professional lighting really help differentiate everything in frame. Can't wait to see your insights into shoulder work. Thanks very much for making this material available!

[@DrGains]

Yeahh we'll get there sometime soon haha. Thanks for the feedback 👍 I do have quite a bit already published on the shoulders though if you want to search my channel!

[@mattm757]

@@DrGains Cool. I tried the bilateral lat exercise with the positioning and neck stretch. Best single example of how much informed technique impacts efficacy and delivering ROI. Talk about 'leaving a lot on the table!' I'm looking for other adjustments in other exercises that achieve similar holistic and disproportionate results.

[@dkilla01]

This is a good video with gemstone wisdom

[@Santiago-je5ki]

very good info. im subbing

[@TheEuclid26]

Great lesson! I wrestled in college where we always incorporated neck bridges into our routine. Could you please comment on the benefits and downsides of neck bridging and if you recommend it or not? Thank you.

[@lenggaialdrine1277]

Big thanks Doc...hello from Malysia

[@razormaku8045]

thanks for the advise

[@carlosgama6284]

Very good content and presentation, new subscriber 👍

[@poemac24pi]

Changed my whole trap game.

[@DrGains]

💪

[@matkasim]

Great Info

[@alib1993]

Thank you

[@Deciden0w.]

Would be cool if you can go over the the other parts of the Traps and how to hit them effectively. Also Back as well (Lats- upper, middle and lower) Great Video Dr!

[@DrGains]

I'll add all those to my list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@tokenjay]

Love the info and the format it’s presented in. Subbed, liked and belled. Will you cover mid and lower trap exercises as well in future videos? Had severely rounded shoulders and iPhone neck, so those muscles have been underdeveloped. Thanks Doc for the education!

[@DrGains]

Thank you! And I definitely plan on doing videos on those at some point - I have a ton of content backed up and very little time to create them haha. But feel free to submit that and any other requests you have via the feedback form I have in the video description! 👍

[@kurticeberg4566]

I have spinal stenosis L5 and had a laminectomy & discectomy in 2019. Major nerve pain still makes my feet hyper-sensitive, in pain, shooting pains down my legs. Looking to get back to working out, your channel is great for me! Any tips to get started? I’ll be glad to journal my experience and email you as I hit milestones. PS right knee pain starting to set in. Getting up from the toilet is when it hurts the most.

[@DrGains]

Shoot me an email at [e-mail] to discuss!

[@kimdavis7812]

Great video Doc 🏋️‍♀️. My fave body part both to admire & work. What other body part do you work on Trap day? Thank you

[@DrGains]

Thank you! That depends - I mix up my routines frequently, as is best to do. Right now I work them together with the rest of my back.. but they also go well with shoulders, as well as with legs 👍

[@madlifts1]

good tips will try the first exercise

[@DrGains]

Let me know how it goes!

[@saiayodhya3684]

Woww, amazing content👌. you will get million subscribers soon. Keep going brother

[@DrGains]

Thank you brother! We'll get there 👊 Appreciate your support!

[@77petesgarage]

Well done

[@moosahameed2477]

Thanks for realy those videos! Could you make video about lower back muscles specially because I'm hiding gym lately and my lower back muscles are weak and cause lower back pain 😫

[@DrGains]

I'll add it to the list! Feel free to use the content request form in the video description as well! 👍

[@loadsaluvllwyd]

Great tutorial❤️

[@NativeEnglishAdvantage]

Can't wait to try it.

[@yagoaraujo6115]

Awesome content! Thanks for sharing with us so good information! Can’t wait for a lats video to build an insane V-taper! 💪

[@oguzhaninancoz2424]

Plase, could you make a video for the neck muscles , I would appreciate a lot! Thanks in advance ❤

[@ZaneRockstar]

Hey Doc, could you do a video on lower traps too?

[@DrGains]

I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@colebeathler46]

This is awesome! Dr. Gains gonna blow up

[@DrGains]

🙏

[@colebeathler46]

@@DrGains Focus on simplicity & stuff that appeals to a wide range of people

[@bugzycantrell333]

Can you do forearms exercise? Thank you

[@DrGains]

Planning on it! 💪 Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@adriankliros694]

Great Channel. I love the biomechanical knowledge you have as it is superior to culture influencing techniques. I rather have science determine the best path! Keep these fantastic videos coming. Thank you.

[@DrGains]

🙏

[@jackphilips1596]

Dear Dr Gains, is there any chance you make a video for full body gym program? With sets and reps...

[@DrGains]

I'll add it to my list! Feel free to also use the content request form in the video description for that and anything else you'd like to see 👊

[@jonarmstrong9015]

Hey Michael! Great channel and videos. Haven’t seen you at the gym in ages. Hope all is well 👍🏻

[@DrGains]

Hey man! Thank you - and ya I've been working out in my home gym for the last few months. I'll get back there a little more frequently through the winter though! 👊

[@selfcare1957]

Woo....I must say it is not necessary to have lot of subscribers and viewers to make a channel great.🙌love ur work.

[@DrGains]

Not necessary... but definitely ideal haha. Thanks for helping me share the channel! 🙏

[@mykojai]

Doctor do one to help with low back pain! Which muscles r best to build to ensure less low back pain!!!

[@DrGains]

I'll add that to the list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@pedroamador7806]

Am I glad I found your KZbin Channel. What a difference it makes when you take the time to learn about the anatomy (origin and insertion points) of a muscle. It then becomes clear the types of movements that muscle can induce upon contraction. I am sure that my routines are going to drastically change after I finish watching all of your videos. I have ONE QUESTION: I have scoliosis, and my right shoulder is kind of dropped lower than the left one. The pectoral muscles on that right side are also less developed (especially the upper or clavicular part of the pecs). If you would create a program for people like me in mind (people with scoliosis), I would certainly purchase it without any hesitation.

[@DrGains]

Hey Pedro - I'll add that to my program creation list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@pedroamador7806]

@@DrGains Thank you so much! I am so glad I found your KZbin channel.

[@samueldwarika1891]

I'm not a doctor but found out these all on my own a couple years ago. Was just trying ways for muscle to grow as a hardgainer

[@aslamrahman3504]

Dr Gains,could you make a video of a full body workout routine?

[@DrGains]

I'll add that to the list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@aslamrahman3504]

great!!! looking forward to that.😁👍🏾💪🏾

[@SkipYearSix]

Great content. What is your personal workout split?

[@juliuskluijver]

do you happen to have a workout program we can use?

[@DrGains]

My back program is currently in development - but if you pre-register to be a beta-tester you'll get 50% off when it's completed! Here's the link: www.dr-gains.com/back-program-waitlist

[@DRUMMERCALL]

Excellent info. Due to Covid, I am avoiding Gyms and using Resistance Bands (Clench). Would you maybe include how to incorporate your methods to Resistance Bands? I so miss the Gym; and am trying my best to keep muscle….

[@DrGains]

I'll add some resistance band workouts to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@ikai640]

Maybe that sounds dumb, but I developed mine through squats and deadlifts also rather efficiently. I weigh about 70kg and squat about 80-90 for 5-7 and deadlift 140 for 5. I am pretty strict on form, as my knees used to be rather messed up and was persistent for about 4-5 years with this. So I suppose you can also take this as a longer route if you don't want to go to the gym too often or am I oversimplifying something?

[@DrGains]

Deadlifts in particular are great for traps - not dumb at all. But just like you don't want to work your chest with just straight presses (you'd be missing building the upper and lower chest), you also don't want to work your traps with just a straight-up motion if you want to maximize growth and hit all the upper trap fibers to their full potential 👍

[@mowglikumar6221]

Make video on farmer walk and suitcase carry and how to add it in workout program in workout program

[@DrGains]

I'll add that to the list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@leosr5902]

Hey, Doc. I was wondering if u can make a video about calisthenics, it would be awesome if you could do it.

[@DrGains]

I'll add that to the list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@eastcoastkickz4891]

Just watched all 34 videos more please

[@DrGains]

Much more to come 👍

[@perspexsavant4787]

Just filled out one of your forms. Please read it. Thanks man.

[@DrGains]

Will do! 👊

[@perspexsavant4787]

@@DrGains Thanks man.

[@gfierce88]

Thanks for the info Dr. Gains. Please let me know if we can perform these traps exercise who has cervical spondylitis? I need to ask this because my neck and traps muscles are getting weak and on top of that stiffness is killing me. Doing regular shrugs are giving me issues. Please help. Thanks in advance.

[@DrGains]

Hey there. Unfortunately I can't give specific medical advice... so I'd recommend speaking with your physician. However I can definitely create a video going over that principle in the future! If you'd like that, feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@andresgamez9592]

Greetings from Venezuela. Can You do a video on how to gain strenght in joints and ligaments? I would like to know about it for martial arts. Love your videos, very educational.

[@DrGains]

I'll add that to the list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍