Trapezius workout...

[Helene]

Hi, right now I do shrugs (3x10) and upright rows (3x6) for the trapezius muscle. I know that the muscle is big and starts behind the neck to the middle of the back, here's a picture to help:
http://www.onlinefitnesssystems.com/...yID=18&do=list

Well my question is: Is their a way to train the trapezius so it trains more the back then the neck muscle? because I saw a girl in a magazine with a huge neck (part of traps) muscle and I really didnt' like it and I don't want that part to grow too much, but I want the back part to grow. Maybe drop the shrugs?

Any suggestions?
thanks.

[Fudomyo]

Quit reading magazines. 99.999% of women with really big traps/etc are taking androgens.

12percentt has great traps, and she looks money with them. Go find a post of hers, and follow the link in her sig.

I've yet to ever see someone post that their muscles got too big while working out. Man or woman.

Shrug away.

[ebon00]

Apart from the fact that Fudo is right, women with large muscles are usually genetic freaks or androgen-built, there are some nice trap exercises that work the lower parts of the traps.

Inclince bench rows - Lie face down on an incline bench (roughly 45-55 degrees) and grab a pair of moderatly heavy dumbells. Row until the dumbells reach the bench and hold for a one-count then lower slowly.

Prone trap raise - Again, lie face down on an incline bench. Grab some light dumbells and, with a slight bend in the elbow, raise them up and towards your head. Think a bent over lateral raise but with the dumbells moving more towards the front.

[Helene]

Thanks ebon00, right now I do one arm dumbbell rows, is that pretty much the same as Inclince bench rows?

And for the Prone trap raise, you wouldn't have a picture or something ehn? because I'm not sure I understand.

thanks.

[ebon00]

Because of the body position when doing incline dumbell rows, you tend to bring the dumbells more towards your hips which you don't when doing one-arm dumbell rows (at least I don't). So you get a slightly different feel. Try a set or two and if you feel they work, keep them in the program.

As for the prone trap raise, yes I do have a picture.

[Heatwave]

From my experience the best lifts for traps are the Snatch and the Snatch grip high pulls. Check out the develpment of some of the top olympic style lifters.