Cheat workouts target the trapezius muscles, which connect the neck, shoulders, and back. Upright rows and shrugs are effective exercises that benefit other muscle groups as well. Variations of these exercises can be performed with different types of weights.
A cheat workout is a weight lifting routine that targets the trapezius muscles. The trapezius muscles form a kind of four-pointed star connecting the point where the back of the neck meets the back of the head with the shoulders and the midpoint of the back. Getting a good cheat exercise can be difficult at times, because it’s hard to create resistance at the angle needed to work the muscles. Still, a good cheat workout is a necessary component of complete back development, and therefore should be a part of any comprehensive weightlifting program.
There are two main methods of working your trapezius muscles: shrugs and upright rows. There are several variations of these two cheat exercises, but all variations adhere to the basic principles of one of these exercises or the other. In both of these trapeze exercises, the goal is to use your shoulder and neck muscles to bring the weight up in the same plane as your body.
Upright rows are an effective cheat workout because they are a compound exercise and therefore provide benefits to other muscle groups as well. To perform the exercise, the athlete grips the weight with a long grip while standing. The hands should be close to each other, and the arms should be extended in a straight line, so that the hands are close to groin level. From this starting position, the athlete bends the arms, bringing the hands to the middle of the chest. He or she then lowers the weight back to the original position.
Upright rows provide a great trap exercise, but they also benefit your biceps and shoulders. They are also an effective form of trap training because there are so many variations that provide a slightly different benefit to the trapezius muscles. The movement is the same for all variations; It is the type of weight that explains the variation. It is possible to perform upright rows using a barbell, a set of dumbbells, or a cable.
The other primary form of cheat training is the shrug. Performing shoulder shrugs is relatively easy. The athlete simply grips the weight with arms outstretched. Then he or she shrugs with a slightly exaggerated movement. The athlete should pause briefly in this shrug position before relaxing the shoulder and trapping the muscles to return to the starting position.
Like the upright row, shrug variations are largely the result of different types of weight. You can perform shrugs with a barbell, dumbbells, or a hex bar. In addition to varying the shrugs when using different types of bars, it is also possible, when using a barbell, for an athlete to hold the weight behind their body rather than in front of them. All of these variations put pressure on the muscles at slightly different angles.
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