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Home » bodybuilding » Build Bigger Neck and Traps at your Home Gym

Build Bigger Neck and Traps at your Home Gym

December 9, 2011 By Gregor Winter

Jim Wendler on building a bigger traps and neck (a.k.a. the yoke) in your home gym.

Neck Harness Neck Curls (demo)

  • do multiple sets of 25-50
  • it’s about VOLUME, lighter weights, higher reps

Band Pull Aparts (demo)

  • 100 reps a day with a mini-band or a light band
  • standing and arms straight in front of you, shoulder width grip and pull the band apart with straight arms like with a reverse fly
  • hold extended position for a few seconds and pulling the scaps together.
  • no bands? substitute 10lbs plates and do strict rear laterals instead

Band Face Pulls (demo)

  • 100 reps a day
  • spread the band apart when it approaches your face

Filed Under: bodybuilding, exercises, jim wendler, muscles, neck, traps, yoked

About Gregor Winter

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