Tip: The Rogue Shrug

This combo of shrugs and mini-rows will really build middle and upper traps, as well as the rhomboids.

You’ll need the Rogue Landmine Handle (the angled one), but it’s absolutely worth the purchase if you’re trying to smash the yoke.

This exercise is sort of a pairing of mini-rows and shrugs. They really smash the middle and upper traps while also bringing in the rhomboids. Shrug and row together, lifting the shoulders up and then pulling the elbows back as well. Hold the top of each rep for at least 3 seconds before lowering.

Do 4 sets of 10-12 reps and your traps and upper back will be smoked.

Paul Carter specializes in hypertrophy and body recomposition. He coaches pro bodybuilders and elite strength athletes, and works with some of the most respected minds in the strength and physique world. Paul is also the author of the Super Soldier Protocol. Follow Paul Carter on Instagram