If you are trying to build mass on your traps, the exercises will help you. Perform these exercises with extreme causion.
Barbell Shrug Behind The Back
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
Tips: Hold a barbell behind your back with your palms facing backwards. "Shrug" your shoulders upward as high as you can and squeeze it for a second. Then lower the bar all the way down as far as you can. To get the barbell into position, you can rest it on a power rack or bench and then pick it up from there. You can also do these with dumbbells.
Standing Head Harness Neck Resistance
Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation
Tips: Place the desired weight on chain attached to the head harness. Stand with your feet wider than shoulder width. Lean forward slightly so the plate hangs free. Place your hands on your knees. Raise head up and back in a semicircular motion as far as comfortable. Can also be done seated.
Lying Face-Up Place Neck Resistance
Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation
Tips: Lie on your back with your shoulders about even with the end of the bench. Place a flat barbell plate on your forehead and hold in place with your hands. Raise your head in a semicircular motion as far as comfortable. Return to starting position slowly.