@editzxume: loove saarr 💘😂 copy link 🙂😭 .. . . . . . . . . . . . . . . . . ...... . . . . .#fyp #creatorsearchinsights #fouryou #somalitiktok12 #viewsproblem💔😔

A͜͡W͜͡R͜͡I͜͡T͜͡E͜͡R͜͡ 🦕🧃

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Thursday 28 August 2025 17:50:51 GMT

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Comments

Lily♾️🖤 :

🥰🔥

2025-08-30 10:54:38

3

silent girl🎀 :

😭💐💕

2025-08-29 15:56:13

7

U⃡N⃡A⃡¹🚩 :

yehhhhh💕😝

2025-08-30 13:14:56

1

𝗠𝗢𝗡𝗔 :

Ka bax😂

2025-08-29 15:26:40

9

Naf yarr🇩🇯🫶🏽💕 :

😂🦦

2025-08-29 20:38:31

3

𝓜𝓲𝓵𝓪 🧜‍♀️ :

😍

2025-08-30 07:52:22

2

suheyliina😭🌷🫦 :

1vs4😂🔥

2025-08-29 19:53:38

1

🍓⃠ᗰᗩᖇ!يOՏՏ•🧃🫦💘 :

😭💕💘💐🫦🤤

2025-08-28 22:13:43

14

¹*𝗠⃪𝗜⃪𝗡⃪𝗔⃪𝗧⃪𝗢⃪.🕷🥷☄️ :

war,isi😭😂

2025-08-30 12:50:24

1

YARA_☆ :

wr isiya😅

2025-08-30 11:30:40

1

ＡＢ🦇🧃 :

ʜᴀʟɪᴍᴏ ɪʟᴀ ᴅʜᴇsʜᴀ ʀᴀʙᴀ

2025-08-29 20:06:08

0

💞🦕🍾🔰💯 إبراهيم :

alx waan heesta😂😂😂

2025-08-30 09:54:28

1

🎀> :

ka bax💕😂

2025-08-29 21:20:15

3

ZAWFAN 🥷🏿 :

2025-08-29 20:45:58

1

𐙚 :

aww🫦😂

2025-08-28 18:47:12

9

J4CK🎃 :

My type 😭💋

2025-08-30 08:39:57

2

_ca_nan :

Lkn hade cheerpack aado 👋🏽

2025-08-30 07:33:22

1

ᗯᗩᒪᑎᗴ😍🇸🇦🇸🇴🦕 :

waaba wayey😂

2025-08-29 19:52:41

1

𝗡⃪0t ME 🧃🔝🌟:(🇬🇶 :

ish 🙄🔚

2025-08-30 08:33:21

1

dhibleey 💗💐 :

galata leeba iska dube 😭😹

2025-08-28 20:16:09

0

L_P VENOM🥷💀 :

I, am poy😂🔥

2025-08-29 19:11:19

1

Lovely 🥹🩷. :

Ibara 😭😂

2025-08-29 18:19:05

3

✓ ᒪ ᗩ ᗩ ᖇ ᗩ💘🎮 :

ka bax🤸🏻‍♀️😂

2025-08-30 11:23:55

1

عبدحافظ✌️❤️‍🩹🌹 :

yaba heli kara💞💋

2025-08-30 10:40:44

0

LIICAATE¹🔥 :

acc la aan iheyso 😭

2025-08-30 09:54:31

0

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To build strength and hypertrophy in the trapezius muscle, you want to train all three regions: upper, middle, and lower traps. Each part has a different function, so you’ll want a combination of exercises. 🔺 Trapezius Anatomy Overview Upper traps: Elevate and upwardly rotate the scapula (e.g., shrugging). Middle traps: Retract the scapula (e.g., rowing movements). Lower traps: Depress and assist with upward rotation of the scapula (e.g., overhead work, scapular control). 💪 Best Trap Exercises for Strength & Hypertrophy 🔼 Upper Traps Barbell Shrugs Focus: Max load for hypertrophy/strength. Tips: Keep your arms straight and use straps if grip is limiting. Dumbbell Shrugs More ROM than barbell. Can do pauses or slow eccentrics for hypertrophy. Trap Bar Shrugs Neutral grip, more ergonomic. Allows heavy loading. Overhead Barbell Walk / Farmer's Walk Builds static trap strength and endurance. Excellent for athletes. ➡️ Middle Traps Chest-Supported Rows (e.g., incline bench row) Focuses on scapular retraction without momentum. Seated Cable Rows (elbows flared) Target mid traps if you row toward the upper abs/lower chest. Face Pulls (with external rotation) Light to moderate weight for high reps. Excellent for hypertrophy and shoulder health. 🔽 Lower Traps Prone Y Raises (on incline bench or Swiss ball) Very effective isolation. Low weight, strict form. Cable Y Raises or Reverse Cable Flies (high angle) Use a long cable line to mimic the overhead Y motion. Overhead Barbell Press / Dumbbell Press Indirect lower trap work, but critical for full development. Scapular Pull-Ups Hang from a bar and perform scapular depression (shrug down without bending arms). 🧠 Programming Tips Frequency: 2–3 times per week. Sets/Reps: Strength: 3–5 sets of 4–8 reps (use shrugs and heavy rows). Hypertrophy: 3–4 sets of 8–15 reps (use shrugs, rows, face pulls, Y raises). Tempo & Control: Use slow eccentrics on shrugs (3–4 seconds lowering) for more tension. 🔁 Sample Weekly Trap Split Day 1 (Push): Overhead press, cable Y raises Day 2 (Pull): Heavy barbell shrugs, chest-supported rows, face pulls Day 4 (Full Body/Carry Focus): Trap bar farmer’s walks, dumbbell shrugs. #trapezius #trapworkout #backday #shoulderday #bodybuilding #trainingtips

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