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Nov 6, 2023 · These 14 trapezius exercises can help you build your traps muscles during workouts for a bigger, stronger back to look and perform even better.
- 10 min
Dec 11, 2019 · We’re going to share our best trap exercises to strengthen, shape, and sculpt your traps muscles. Add these to your back workout or give them a go on shoulder day – they’re guaranteed to give you a solid-looking upper body that shows you’ve put in work at the gym.
- SHRUGS. Everyone knows shrugs. It is the most discussed trap exercise of them of all, and for good reason. Shrugs are very effective for building the upper traps.
- RACK PULLS. Rack pulls are a phenomenal exercise for the traps. This is because they force your traps to handle very heavy loads. Compared to shrugs, you should be using a considerably heavier load for rack pulls.
- UPRIGHT ROWS. Unlike rack pulls, upright rows are a relatively lightweight exercise for your upper traps, but it’s a great one nonetheless. Some important things to note, as upright rows often get a bad rap, is to use a wide grip, with your hands just outside of shoulder width.
- FARMER’S WALKS. The farmer’s walk is a fantastically functional full body exercise that emphasize trap development. Add shrugs while you walk to take your trap activation up a few notches.
- Trap Bar Shrug. Trap bar shrugs are a great way to overload the traps because you can use heavy loads safely. The trap bar has you assume a grip that helps minimize the stress on the anterior shoulder, elbows, and wrists.
- Cable Shrug. The cable shrug is an excellent exercise to target the traps, rear delts, and upper back. The cable stack allows for precise loading, which is beneficial for higher rep sets and methods such as drop sets, tempo, and pauses.
- Dumbbell Shrug. The dumbbell shrug allows for unilateral strength training and helps to iron out potential imbalances. While it is more difficult to load up serious weight with the dumbbell shrug, you can use methods to increase tension such as performing drop sets, lifting with tempo, or adding pauses.
- Kirk Shrug. Kirk Karwoski started doing this shrug variation to increase grip strength for the deadlift. His coach, Marty Gallagher, thought this exercise would help him pull heavier — and Marty was right.
- Trap Bar Shrugs. Heavy, safe training for the traps with the most resistance you can muster. How to do it: Assume the standing position of a standard deadlift.
- Barbell Shrugs. Building a powerful upper back through small movements and heavy weights. How to do it: Hold a barbell in an overhand grip, hands just outside the thighs.
- Dumbbell Shrugs. Unilateral trapezoid training to alleviate muscle imbalances and improve grip strength. How to do it: Seated or standing, grab a dumbbell in each hand with your chest up and shoulders lowered.
- Barbell Deadlifts. Activating the hip extensors, core, and back muscles while offering a nice metabolism boost. How to do it: Load a barbell and roll it against your shins (Use deadlift socks to protect your shins)
Mar 28, 2024 · This article reviews ten of the best trapezius exercises you can do. Together, they cover all three parts of the traps muscle: upper, middle, and lower, and include barbell, dumbbell, and body weight exercises. Click here to jump directly to the trapezius exercises.
Jan 3, 2024 · Dive into comprehensive trap training strategies, including volume landmarks, exercise variations, and rest periods, to maximize muscle growth and strength in your traps.
