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     Fitness Tips For 10/11/2006 

The Kelso Shrug System
by Scott Miller
Most people think traps just sit on top of your shoulders going up to 
your neck. Not true, the trapezius muscles start mid-back in the
center with a 'V' going up to (and including) the upper traps that 
sit on top of the shoulders. The rhomboids are in the upper back 
beneath the traps.

I read the book - Kelso Shrugs and gleaned some good knowledge from 
it. I used to do the standard lifter's shrug - smith machine - and
just shrug X amount of times - heavy, of course. After doing 
deadlifts for about 1.5 years, and reading Kelso's shrug book, I 
do shrugs a different way and have seen more total trap development 

Seeing that doing deads helped develop my traps, I figured that
pulling from a low start position, just below the knees would help
develop my traps more than the usual shrug. I use the squat rack 
with the cross bars set about mid-shin. I basically do a rack 
deadliftand then shrug the bar 5-6 times and lower it. 10 second 
rest and repeat the process.  I do this 5-6 times, taking advantage 
of the pull and the shrug, getting 25-30 reps in. I consider this 
1 set. I do 2 or 3 sets in this fashion.

Shrug Exercises

After reading Kelso's book on shrugs, I decided to do a few
different angles, as well. I use the T-bar lat machine for these.
First, I lie down on the T-bar machine, like I would to do lats.  
Then, using dumbbells in each hand (heavy), I shrug the dumbbells.  
The angle of the T-bar machine makes me use the mid/lower traps, as 
well as the rhomboids. Then I drop the dumbbells on the floor, grab 
the T-bar handles and shrug (yet another angle and very heavy) some 
more.  I superset those, no rest in between. I do 3 sets of those, 
making sure that I don't bend my arms - they're just hooks at this 

In doing my shrugs at 3 different angles, I've seen more 
development of nearly the entire trapezius muscle, while hitting 
the rhomboids.  

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