Trap Exercises – Build Killer Traps !

Restored from the Empower Network archive (2011–2017), lightly edited to meet our current advertising standards. Views are the original author’s.

Develop killer traps with these Trap Exercises

What is a back double biceps pose without astounding traps? Trapezius muscles, also known as traps, are a pair of diamond-shaped muscles that originate from the upper neck, stretches to the shoulder attachment along the clavicle bone, and extend down to the middle of the back between the shoulder blades.

Strong trap muscles give an aesthetic appeal to your physique, and also provide help with lifting and rowing activities. Even athletes with lean or skinny bodies have well-developed traps; the higher the traps the better it is! Below are trap exercises you can apply to your routine to develop killer traps.

Trap Exercises

1. Barbell shrugs

Shrugs and their variations are one of the best Trap Exercises that affect the traps directly.

a. Positioning

For barbell shrugs, stand straight with your feet at shoulder width apart. Hold the barbell with both hands in front of your body using an overhand grip. Allow the barbell to hang with your arms fully stretched.

b. Execution

Raise your shoulders as much as you can while you breathe out. Hold for a second or two and slowly return to the starting position to complete one repetition. Perform 10-12 repetitions to complete a set.

2. Barbell upright rows

This is easily the most effective trap exercises for activating your traps. It affects your traps along with the front and side deltoid muscles (delts).

Positioning

Hold a barbell with both hands at a little less than shoulder width apart. Let your arms hang down so that the barbell rests on your upper thighs and slightly bend your shoulders. Keep your back straight all the time during the exercise while holding the barbell close to you body.

Execution

Concentrate on the shoulders’ side and slowly use them to lift the bar while bending your elbows to the side. Raise the bar, high up enough nearly close to your chin, pause for a second on the upright position.

Remember to keep your elbows higher than your forearms and your torso still while holding the barbell up. Next, lower down the barbell very slowly to the starting position while concentrating on the sides of your shoulder to complete. Repeat at least 8-10 times to complete a set.

3. Cable shrugs

This trap exercises is somewhat similar to barbell shrugs. A cable pulley is used instead of a barbell. Weight should be adjusted according to individual strength and workout experience.

Positioning

Attach a bar to the low cable of a pulley machine. Directly facing the cable pulley, stand with your feet at shoulder width apart. Using an overhand grip, hold the bar and let your arms hang down completely.

Execution

Raise your arms as high as you can while you breathe out. Hold the position for a couple of seconds, and then slowly return to the starting position to complete one repetition. Perform 10-12 repetitions to complete a set.

4. Barbell shrugs behind the back

Barbell behind the back is similar to the normal barbell shrugs in execution, but targets the lower trapezius muscles instead of the upper ones.

Positioning

Having your feet at shoulder width apart, stand and grasp the barbell with both hands but this time behind your back instead of in front of your body. Let the barbell hang down behind your back while keeping your arms fully stretched. Keep your back completely straight the entire time during this trap exercises.

Execution

Exhale and raise your shoulders slowly as high as you can, and pause at the upper limit for a couple of seconds. Next, slowly return to the starting position while breathing in to complete one repetition. Execute 10-12 repetitions to complete a set.

5. Deadlifts

Combining deadlifts with shrugs can be pretty effective for both your back and trapezius muscles. Deadlifts are not as effective as shrugs for your traps, but do stimulate the muscles to an extent.

Positioning

Add some weight to a barbell, and keep it in front of you. Bend your knees while keeping your back as straight as possible. Grasp the barbell with both hands at shoulder width apart using an overhand grip to have your starting position.

Execution

Start lifting the barbell slowly pushing with your legs, while getting your torso to the upright position. Rotate your shoulder blades from front to rear, and then push them back while sticking out your chest.

Next, slowly bend your knees to get to the starting position while leaning your torso and keeping your back as straight as possible. When the weights touch the ground you have completed one repetition and ready for the next. About 8 repetitions are sufficient to complete one set.

Conclusion on Trap Exercises

Building the trapezius muscles does not require a full workout day. Beginners can perform two sets of normal shrugs (cable or barbell), along with one set of shrugs behind the back once or twice a week.

Intermediates and advanced trainers can perform two sets each of barbell shrugs and upright rows, along with deadlifts on a back workout day.

Tip: Try not to protrude your neck during shrugs and upright rows, it can hurt you.

If you like this content on Trap Exercises please “Like & Share” on Facebook

P.S. Click the image below and see this FREE Video;