Build Bigger Neck and Traps at your Home Gym

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