Alternatives to shrugs & other chin up bar exercises

rubadub

Are there any alternatives to shrugs for traps

Also I am looking for other chin up bar exercises. I found this site, but it is for climbers
http://www.indoorclimbing.com/Chin_Ups.html

Is that one arm hang any good for hypertrophy? I was hanging by one arm before pulling myself up a little at the shoulder not sure if it was working the shoulder or traps, I expect both a little, but is it a waste of time.

I like shrugs but my weights are on other bars and dumbells and I am sick of changing them all the time, plus I reckon a change is good.

Goldfinger

1. Close-Grip Upright rows
2. Hang Cleans
3. High Pulls

rubadub

Thanks, I only workout at home, those hang cleans look good
http://www.exrx.net/WeightExercises/OlympicLifts/HangClean.html

dont think my floorboards would appreciate the high pulls
http://www.exrx.net/WeightExercises/OlympicLifts/HighPull.html

never saw either before.

I had sort of forgotten about upright rows, must give them a shot again.

amazingemmet

Here's how we condition in the circus there's lots of chin variations in this vid enjoy http://www.metacafe.com/watch/332432/acrobatic_training_upper_body/

davyjose

amazingemmet wrote:

Here's how we condition in the circus there's lots of chin variations in this vid enjoy http://www.metacafe.com/watch/332432/acrobatic_training_upper_body/

Wow, that's insane!