Trap gains
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trap bar work shrugs, deadlifts, use it for farmers walks, and you can do rows and presses with it also.
Heavy weight low rep. I have an almost impossible time putting on muscle and these are all helping my back.
As a side benifit of trap bar deadlifts it doesn't seem to beat my back up nearly as bad and I can do more volume with more weight.1 -
Do face pulls!!! There are videos online. Go slow pulling and releasing0
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