Uploaded July 2026 | Updated September 2026, 2 weeks ago
One of my favorite ways to hit more "meat" in the traps. The leaning forward part brings in the middle traps while the normal shrug part hits the upper traps.
The movement is done in a lunge position, on one knee (switch knees with each set you do to keep the loading even).
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Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
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IMPORTANT... start the movement by pulling your chest down towards the dumbbells a little while bringing your shoulder blades together (not exaggerated but enough to "solidify" the upper back by engaging the middle traps).
THEN come up to the vertical position. As you come up, this dynamically changes the angle of loading on the middle traps. It also works the spinal erectors and the glutes to a small extent.
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
One of my favorite ways to hit more "meat" in the traps. The leaning forward part brings in the middle traps while the normal shrug part hits the upper traps.
The movement is done in a lunge position, on one knee (switch knees with each set you do to keep the loading even).
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
IMPORTANT... start the movement by pulling your chest down towards the dumbbells a little while bringing your shoulder blades together (not exaggerated but enough to "solidify" the upper back by engaging the middle traps).
THEN come up to the vertical position. As you come up, this dynamically changes the angle of loading on the middle traps. It also works the spinal erectors and the glutes to a small extent.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
