Fitness Tips — single-arm shrug

We have some effective strategies to progress the weight and volume of single-arm trap exercises over time: Gradual Weight IncreasesStart with a weight that allows you to maintain proper form for the target rep range (e.g. 10-15 reps). Aim to increase the weight by 5-10% each week or every other week. Add Reps Before Adding WeightBefore increasing the load, first try to add 1-2 more reps per set. This progressive overload can drive continued strength and muscle gains. Vary Rep RangesPeriodically cycle between heavier, lower rep sets (6-8 reps) and higher rep, hypertrophy-focused sets (12-15 reps) to target different muscle...

Single-arm shrugs is a free weights exercise that primarily targets the traps and to a lesser degree also targets the forearms and shoulders. There are several effective single-arm shrug variations that can target the traps in slightly different ways. Here are some of the top options to consider: Bent-Over Single-Arm ShrugsPerforming the shrug with a slight forward bend at the hips places more emphasis on the middle and lower traps. This variation really hammers the traps from a different angle. Seated Single-Arm ShrugsDoing the shrug from a seated position on a bench or box removes momentum from the movement and forces...