reckonerTraps
Twelve movements Reckoner can prescribe for the traps, across barbell, dumbbells, machines and cables and bodyweight. Every one carries the cue the watch shows you mid set.
Every one of them has a full page.
Barbell shrug
Lift straight up, don't roll the shoulders.
Barbell
Shoulder isolationBarbell upright row
Pull no higher than the chest.
Barbell
Shoulder isolationCable shrug
Shoulders straight up to the ears.
Machines and cables
Shoulder isolationDumbbell shrug
Lift straight up, don't roll the shoulders.
Dumbbells
Shoulder isolationDumbbell upright row
Lead with the elbows, stop at chest height.
Dumbbells
CarryFarmer's carry
Stand tall, ribs down, walk smooth.
Dumbbells
CarryFront-rack carry
Elbows high, ribs down, stand tall.
Dumbbells
CarryOverhead carry
Arms locked, ribs down, stand tall.
Dumbbells
Shoulder isolationProne Y raise
Thumbs up, lift into a Y off the floor.
Bodyweight
HingeRack pull
Bar from the pins, hips through.
Barbell
CarrySuitcase carry
Stay upright, don't tip toward the load.
Dumbbells
Shoulder isolationTrap bar shrug
Stand tall, shrug straight up.
Barbell