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