Trap Lacrosse Ball Exercise - How To Video & Tips
Try this exercise
Trapezius
Cable Machine
Intermediate
Pull
Shoulders
The lying cable shrug targets your upper traps from a unique angle. It builds bigger, stronger traps while reducing stress on your neck and lower back.
1. Set up a cable machine with a straight bar attachment at the lowest setting. 2. Lie face down on a bench positioned about 3 feet from the machine, grab the bar with both hands. 3. Keep your arms straight and pull your shoulder blades up and back in the lying cable shrug motion. 4. Hold the squeeze for 1-2 seconds, feeling your traps contract fully. 5. Lower slowly back to the starting position and repeat the lying cable shrug movement.
• Keep your chest pressed against the bench throughout the entire lying cable shrug movement • Focus on moving only your shoulder blades, not your arms or back • Use a controlled tempo - 2 seconds up, 1 second hold, 2 seconds down for the lying cable shrug • Keep your head in a neutral position to avoid neck strain
• Rolling shoulders forward instead of pulling them straight back during the lying cable shrug • Using your arms to pull the weight instead of focusing on shoulder blade movement in the lying cable shrug • Moving too fast and losing control of the weight
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your trapezius 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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