Natural bodybuilder and powerlifter Jeff Nippard has underscored his commitment to continuous physical improvement, especially in the area of shoulder development. Recognizing that traditional shrug exercises have not yielded significant results for him, he has shifted his focus to enhance his upper trapezius muscles—a challenge he has candidly shared with his followers on Instagram.

The trapezius muscle plays a crucial role in stabilizing and facilitating movement in the neck, head, and upper back. To effectively target this muscle group, Nippard is implementing two specific exercises that he previously overlooked.

The Overhead Cable Lu Raise

Nippard identifies that the upper trapezius is more actively engaged when the arms are lifted overhead. He previously experimented with overhead dumbbell shrugs but found them cumbersome. Instead, he recommends the overhead cable lu raise, which he states provides better tension in the overhead position.

How to Perform:

• Stand next to a cable machine with the cable set at shoulder height.
• Lift your arm to your ear while ensuring proper posture and alignment.

High-Incline Dumbbell Shrug/Row

To develop the upper back aesthetically, particularly the area between the mid and upper traps, Nippard suggests incorporating a unique hybrid exercise. He has found success with the high-incline dumbbell shrug/row, which combines elements of both movements to create a comprehensive workout for the traps.

How to Perform:

• Position yourself stomach-down on an inclined bench, keeping your feet on the ground.
• Begin with dumbbells lowered towards the ground, just below your shoulders.
• As you perform the movement, shrug upwards and slightly back while allowing a slight bend in your arms.
• Focus on achieving a strong squeeze at the peak of the motion and a thorough stretch at the bottom.

To integrate these exercises into your own workout regimen, Nippard suggests performing three sets of 8 to 12 repetitions, progressively increasing the weight as you become comfortable with the technique. This approach targets consistent muscle growth, particularly for individuals facing challenges in developing their trapezius muscles.

“Hope this helps if you have stubborn traps like me!” encourages Nippard to his audience, highlighting his relatable approach and dedication to fitness improvement.