Back day part 2

Back/Traps

If you did the exercises in my last back and traps post then thats good! But it is time to change it up. Lets start with traps since I am really excited to show you this next exercise, Head Harness!

- Head harness raises

There is no better way in my opinion to grow your neck than using a head harness. You have to purchase this since it cant be done like shrugs, but the results are amazing! Do as many sets and reps as you feel comfortable since some people's traps are significantly stronger than others. I would start with 2 sets but go as you please. Try not to go too heavy with this exercise at first or you will be sore for a week I promise. 

I have recently start doing incline bench pull on back days. Some gyms have machines for this exercise where you can simply stack weight on, lift it off the stand, and you pull up as many time as possible before setting it back down on the stand which is perfect for lifting by yourself. - Incline bench pull

If your gym does not have this I also know another way for you to perform an alternative to this exercise but still great none the less. What you do is take a flat bench, put one end in the corner where 2 walls meet, lift the opposite end up between your legs while you squat and put as much weight as you feel possible than lift to your chest. I would love to show you a picture but I cannot seam to find one so hopefully I described it well enough for you to perform next lift. Both those lifts are great for working every part of your back, just watch out where you put your chest on the bench because some times you tend to lose breath depending on if your chest is too high on it.