Before we dive into the exercises, let’s talk about the anatomy of the traps. The trapezius muscle, or traps for short, is a large muscle group located on the back of the neck and upper back. It consists of three main parts: the upper traps, the middle traps, and the lower traps. The traps play a crucial role in stabilizing the shoulder blades, pulling them back and down, and helping with movements such as shoulder shrugs, rowing, and pulling exercises.

Now that we are on the same page about the importance of traps, let’s move on to the exercises. Here are the 10 best exercises, based on our research and experience, for building bigger stronger traps:

1. Dumbbell Shrugs: Dumbbell shrugs are a simple yet effective exercise for isolating the traps. Hold a dumbbell in each hand, stand with your feet hip-width apart, and let the weights hang by your sides. Lift your shoulders up towards your ears as high as possible, then lower them back down. Repeat for the recommended number of reps.
2. Barbell Shrugs: Barbell shrugs are similar to dumbbell shrugs but allow for heavier loads. Hold a barbell in front of you with a shoulder-width grip. Lift your shoulders up towards your ears, pause for a second, then lower them back down. Control the weight throughout the movement and avoid using momentum.
3. Farmer’s Walk: Farmer’s walk is a functional exercise that not only targets the traps but also works the grip strength and core. Grab a pair of heavy dumbbells or kettlebells, stand tall with your shoulders back and down, and walk for a set distance or time. Maintain good posture and engage your traps throughout the exercise.
4. Face Pulls: Face pulls primarily target the rear delts, but they also activate the traps, especially the upper traps. Attach a rope or handle to a cable machine at chest height. Stand with your feet shoulder-width apart, lean back slightly, and pull the rope towards your face, focusing on squeezing your shoulder blades together.
5. Overhead Press: Overhead press is a compound exercise that works the shoulders, triceps, and upper traps. Stand with your feet shoulder-width apart, hold a barbell or dumbbells at shoulder height, and press the weight up overhead. Keep your traps engaged throughout the movement to support the weight.
6. Upright Rows: Upright rows target both the traps and the lateral deltoids. Hold a barbell or dumbbells with an overhand grip, hands slightly narrower than shoulder-width apart. Lift the weight up towards your chin, leading with your elbows, then lower it back down. Keep your traps engaged and avoid excessive shrugging.
7. High Pulls: High pulls are a dynamic exercise that targets the traps, shoulders, and upper back. Stand with your feet hip-width apart, hold a barbell with a wide overhand grip, and start with the weight at hip level. Explosively pull the barbell up towards your chin, keeping it close to your body, then lower it back down.
8. Shrugs with Resistance Bands: Shrugs with resistance bands are a great alternative to traditional shrugs. Attach a resistance band to an anchor point, hold the other end with an overhand grip, and step back to create tension. Lift your shoulders up towards your ears, pause for a second, then lower them back down.
9. Trap Bar Deadlift: If you have access to a trap bar, consider incorporating trap bar deadlifts into your trap-building routine. Similar to traditional deadlifts, trap bar deadlifts target the traps, as well as the lower back, glutes, and hamstrings.

Remember, consistency is key when it comes to building bigger stronger traps. Incorporate these exercises into your workout routine, aim for progressive overload, and give your traps enough time to recover and grow. Also, don’t forget about proper nutrition and adequate rest to support your muscle growth. Now go ahead and start making those traps stronger!

The Best Exercises for Building Bigger Stronger Traps Fast

When it comes to building bigger and stronger traps, there are a variety of exercises that can help you achieve your goals. Whether you’re a seasoned weightlifter or just starting out, these exercises will target your traps and help you see results fast.

• Deadlifts: Deadlifts are a staple exercise for weightlifters, and for good reason. They involve lifting a heavy barbell from the ground to a standing position, which hits not only your traps but also your hamstrings and upper back. Deadlifts can help you build mass and increase strength in your traps quickly.
• Barbell Shrugs: Barbell shrugs are another great exercise for targeting your traps. To perform this exercise, simply hold a barbell at shoulder-width and shrug your shoulders as high as possible. This exercise primarily targets your traps and can be done with heavy weight to maximize muscle growth.
• Lateral Raises: Lateral raises are an effective exercise for targeting the sides of your traps. To perform this exercise, hold a pair of dumbbells at your sides with your palms facing in. Raise your arms out to the sides until they are parallel to the ground, then lower them back down. This exercise isolates your traps and helps build size and strength.
• Pull-Apart: The pull-apart exercise primarily targets your shoulders, but it also works your traps. To perform this exercise, hold a resistance band or towel in front of you with your arms extended. Pull the band apart by squeezing your shoulder blades together, then return to the starting position. This exercise helps improve posture and strengthens your traps.
• Trap Raises: Trap raises are a more targeted exercise for your traps. To perform this exercise, lie face down on an incline bench and hold a pair of dumbbells by your sides. Raise the dumbbells out to the sides, squeezing your shoulder blades together at the top. Lower the dumbbells back down and repeat for reps. This exercise isolates your traps and helps build size and strength.

By incorporating these exercises into your workout routine, you’ll be well on your way to building bigger and stronger traps fast. Remember to start with a weight that challenges you, but also allows you to maintain proper form. As you progress, gradually increase the weight and intensity of your exercises to continue seeing gains. Stay consistent, work hard, and you’ll soon see the results you’re after!

Deadlifts: Essential for Trap Development

When it comes to building bigger and stronger traps, it may come as no surprise that Deadlifts are an essential exercise. Deadlifts are one of the most compound movements you can do, working not only your traps but also your entire posterior chain.

There are several reasons why Deadlifts are so effective for trap development. First, Deadlifts require you to lift heavy weights off the ground, which puts a significant amount of stress on your traps. This stress causes your trap muscles to work hard and adapt, leading to muscle growth and strength gains. Second, Deadlifts involve a pulling motion, which directly targets the traps. When you perform a Deadlift, you raise the weight by extending your hips and standing tall, which activates your traps to help stabilize the weight and keep your shoulders in the correct position.

Deadlifts come in many forms and flavors, but the conventional deadlift is the most popular and widely used. However, other variations such as the sumo deadlift, trap bar deadlift, and Romanian deadlift can also be effective for trap development. The key is to find the form that suits your biomechanics and allows you to lift the most weight with proper technique.

When performing Deadlifts, you should use a neutral grip or a close-grip. This grip helps to recruit the traps more effectively and ensure that the load is evenly distributed between the upper back and lower back muscles. Additionally, using a grip that is too wide can place unnecessary strain on your shoulders and limit your trap activation.

If you’re new to Deadlifts, it’s important to learn the proper technique before adding heavy weights. The conventional Deadlift starts with your feet hip-width apart, toes pointing forward, and hands shoulder-width apart on the barbell. From here, you should bend your knees and hips to lower your body and grip the barbell with an overhand grip.

As you begin to lift the weight, focus on pushing through your heels and engaging your trap muscles to keep your shoulders back and your back straight. Make sure to maintain a neutral spine throughout the movement and avoid rounding or arching your back.

Incorporating Deadlifts into your training routine can help you build bigger and stronger traps. Aim to perform Deadlifts at least once a week, starting with lighter weights and gradually increasing the load over time. Additionally, consider incorporating other trap-building exercises such as shrugs, pull-apart exercises, and cable cleans to further target your trap muscles.

Bottom Line

Deadlifts are a must-do exercise for anyone looking to build bigger and stronger traps. Performing Deadlifts with proper form and technique can help you develop the traps you’ve always wanted, thanks to the significant stress and activation they provide to your trapezius muscles. Remember to start light, focus on technique, and gradually increase the weight to ensure ongoing progress and avoid injury.

This article was reviewed and accredited by our expert author.

Barbell Shrugs: Targeting and Maximizing Trap Growth

When it comes to building bigger and stronger traps, barbell shrugs are an effective exercise that should be included in your workout routine. Traps, also known as the trapezius muscles, play a crucial role in stabilizing the shoulders and neck, as well as aiding in movements such as shoulder shrugs and pulling motions.

One of the main reasons why barbell shrugs are so effective is because they target the traps directly. By using a barbell instead of dumbbells or other equipment, you can lift heavier weights and put more overload on your traps. This overload is essential for muscle growth, as it forces the traps to adapt and get stronger.

When performing barbell shrugs, it is important to have the right form. Start by standing with your feet shoulder-width apart and a slight bend in your knees. Grasp the barbell with an overhand grip, hands just outside your thighs. Keep your shoulders back and chest up as you lift the barbell by shrugging your shoulders straight up towards your ears. Hold the contraction for a moment, then lower the weight back down.

To further maximize trap growth, you can try different variations of barbell shrugs. For example, you can use a close-grip instead of a wide grip to target the traps from a different angle. You can also try performing the shrugs with a tempo, such as holding at the top for a few seconds, or performing slow and controlled reps.

In addition to barbell shrugs, there are several other exercises that can help build your traps, such as dumbbell shrugs, farmer’s walks, cleans, and snatches. It is important to incorporate a variety of exercises into your workout routine to ensure that you are targeting all areas of the traps.

While exercises are important for trap growth, it is also crucial to have a well-rounded plan that includes other factors such as nutrition and recovery. Make sure you are eating a balanced meal with enough protein to support muscle growth, and consider supplementing with creatine or other trap-specific supplements. Also, don’t forget to rest and recover properly between workouts to allow your traps to repair and grow.

In conclusion, barbell shrugs are an effective exercise for targeting and maximizing trap growth. By incorporating them into your workout routine and following a proper plan, you can build bigger and stronger traps in no time. So don’t make the mistake of neglecting your traps – start shrugging today!

Dumbbell Shrugs: An Effective Alternative to Barbell Shrugs

One of the main advantages of dumbbell shrugs is the ability to isolate and target the traps more effectively. By using dumbbells, you have the freedom to move each arm independently, which allows for a greater range of motion and the ability to fully contract the muscles. This can lead to a more intense and focused workout for the traps.

Another benefit of dumbbell shrugs is the decreased strain on the shoulders. While barbell shrugs involve holding a barbell in front of the body with a neutral grip, dumbbell shrugs allow for a more natural and comfortable hand position. This can be especially beneficial for those who may have shoulder issues or discomfort.

To perform dumbbell shrugs, start by holding a pair of dumbbells at your sides with a neutral grip. Keep your shoulders back and stand tall. Lift your shoulders up towards your ears as high as possible, hold for a moment, and then lower them back down in a controlled motion. Repeat for the desired number of reps.

One of the key ingredients to getting the most out of dumbbell shrugs is using high-quality dumbbells. Make sure the weight is challenging enough to provide resistance, but not so heavy that it compromises your form or puts you at risk for injury. It’s always better to start with a lighter weight and gradually increase as needed.

It’s worth noting that dumbbell shrugs can also be done with different grip variations to target slightly different areas of the traps. For example, a wide-grip dumbbell shrug may emphasize the upper traps, while a close-grip dumbbell shrug may target the middle traps more effectively.

In conclusion, dumbbell shrugs are a perfect alternative to barbell shrugs that can help you build bigger, stronger traps. Not only do they offer similar benefits, but they also provide additional advantages such as increased range of motion and decreased strain on the shoulders. By following the proper form and using the correct amounts of weight, you can get the most out of this exercise and enjoy the impressive results.

Farmer’s Walk: Full-Body Exercise for Stronger Traps

The Farmer’s Walk is a simple exercise that involves carrying heavy weights, such as dumbbells or kettlebells, in each hand and walking for a set distance or time. This exercise is a compound movement, meaning it works multiple muscle groups at once, including the traps, shoulders, arms, core, and legs.

How to Perform the Farmer’s Walk

To perform the Farmer’s Walk, follow these steps:

1. Stand with your feet shoulder-width apart and grab a pair of heavy dumbbells or kettlebells.
2. Keep your back straight, shoulders retracted, and core engaged.
3. Begin walking forward with a controlled and upright posture, maintaining a natural stride.
4. Keep your traps engaged by pulling your shoulder blades together and down.
5. Continue walking for a set distance or time, aiming to challenge yourself without compromising form.
6. Once you reach the end point, carefully return the weights to the starting position.

The Farmer’s Walk can be incorporated into your workout program in various ways. You can use it as a standalone exercise, perform it as part of a circuit, or include it as a finisher at the end of your workouts. Regardless of how you choose to incorporate it, consistency is key to seeing results.

The Benefits of the Farmer’s Walk

The Farmer’s Walk offers several benefits for building bigger and stronger traps:

• Trap Isolation: While the Farmer’s Walk is primarily a full-body exercise, it also isolates and targets the traps. By retracting and depressing the shoulder blades, it helps to activate and strengthen these muscles.
• Functional Strength: Carrying heavy weights in each hand mimics real-life tasks, such as carrying groceries or moving furniture. The Farmer’s Walk helps to build practical strength that can be applied to daily activities.
• Improved Grip Strength: Holding onto heavy weights for an extended period challenges your grip strength, which is important for various activities, from lifting weights to opening jars.
• Cardiovascular Conditioning: The Farmer’s Walk is a demanding exercise that elevates your heart rate, providing cardiovascular benefits and helping you burn calories.

Upright Rows: Enhancing Trap Strength and Size

When it comes to building bigger and stronger traps, one of the best exercises you can incorporate into your workout routine is the upright row. This compound movement primarily targets the traps, making it a powerful tool in your quest for trap growth.

The upright row is performed by holding a barbell or dumbbells with a narrow grip and lifting it towards your face and ears, keeping your elbows higher than your forearms. This exercise works the traps by engaging the muscles in your upper back, shoulders, and arms.

There are several variations of the upright row that you can try to target different parts of the traps and change up the stimulation. For example, using a wide-grip or a T-bar row can place a different emphasis on the traps and help you achieve an even greater pump.

To perform the upright row correctly and avoid injury, it is important to maintain good technique and biomechanics. Keep your chest up and brace your core throughout the movement. Avoid using excessive weight that may compromise your form and risk causing shoulder or neck issues.

In order to maximize trap growth, it is also essential to pay attention to nutrition. Consuming high-quality protein powders and following a well-balanced diet can provide the necessary ingredients for long-term trap development. Nutritionists commonly recommend post-workout supplementation to replenish the muscles and support muscle recovery and growth.

If you’re looking for a high-quality protein powder to help you in your trap-building journey, Sezzle’s line of powders could be exactly what you need. Sezzle carries a wide selection of different flavors and sweeteners to cater to your preferences, and their powders are carefully made with the best ingredients, ensuring you get the most out of your training.

In conclusion, upright rows are an effective exercise for building bigger and stronger traps. By incorporating this movement into your workout routine and paying attention to proper nutrition, you can enhance your trap strength and size over time. Remember to always perform exercises with good form and seek guidance from a professional if needed to avoid any potential injury.

Overhead Press: Compound Exercise for Trap Building

The overhead press is an excellent compound exercise that targets multiple muscle groups, including the traps. It is a shoulder exercise that involves pressing a weight above your head while standing or sitting. This exercise not only helps in building bigger and stronger traps but also works on your deltoids, triceps, and core.

Performing the overhead press correctly is crucial to ensure maximum trap development and prevent injuries. Here’s a step-by-step guide on how to perform the exercise:

Step 1: Starting Position

Stand with your feet shoulder-width apart and hold a barbell or dumbbells at shoulder level, palms facing forward. Alternatively, you can start by sitting on a bench with back support.

Step 2: Pressing Up

While keeping your core engaged, slowly press the weight upward, extending your arms fully. Make sure to maintain a straight back and avoid arching or leaning backward during the movement.

Step 3: Lowering Down

After reaching the top position, slowly lower the weight back to shoulder level while maintaining control. Avoid jerking the weight or dropping it suddenly.

It’s important to note that the overhead press can be performed with different variations, including a wide-grip or a conventional grip. Experiment with different grips to target your traps from various angles.

For optimal trap development, it is recommended to perform the overhead press with a challenging weight that allows you to complete 8-to-10 reps with proper form. Aim to gradually increase the weight as you get stronger to continue challenging your muscles.

If you’re unsure about how to perform the overhead press correctly, you can find instructional videos online or consult a personal trainer for guidance. They can help you with proper form and biomechanics, ensuring that you get the most out of this exercise.

Remember, building bigger and stronger traps requires more than just exercise. It’s important to have a well-rounded approach that includes proper nutrition, sufficient rest, and a healthy lifestyle. Supplements can support your trap-building goals, but they should be used in conjunction with a balanced diet and exercise regimen.

After performing the overhead press, it’s common to experience some soreness in the traps and shoulders. This is okay and a sign that the muscles have been worked. However, if you experience severe pain or discomfort, it’s important to consult a healthcare professional to rule out any potential injuries.

FAQ

What are traps and why are they important?

Traps, or trapezius muscles, are located on the upper back and neck. They play an important role in shoulder movement, posture, and overall upper body strength. Strong traps can improve your athletic performance and help prevent injuries.

How can I build bigger and stronger traps?

To build bigger and stronger traps, you can incorporate exercises such as shrugs, deadlifts, and farmer’s walks into your workout routine. These exercises target the traps and stimulate muscle growth. It’s also important to properly fuel your body with a balanced diet and get enough rest for optimal muscle recovery.

What is the biggest mistake people make when training their traps?

The biggest mistake people make when training their traps is doing too many “trap exercises”. While it’s important to target the traps specifically, overloading them with excessive exercises can lead to overtraining and limit overall muscle growth. It’s important to have a well-rounded training program that includes exercises for other muscle groups as well.

Should I focus solely on trap exercises to build bigger traps?

No, focusing solely on trap exercises is not the most effective way to build bigger traps. While it’s important to include exercises that specifically target the traps, incorporating compound exercises that work multiple muscle groups, such as deadlifts and rows, can have a greater overall impact on trap development. It’s important to have a balanced approach to training.

How often should I train my traps?

The frequency of trap training depends on your overall training program and goals. Generally, it is recommended to train your traps 1-2 times per week with adequate rest in between sessions to allow for muscle recovery. Adjust the frequency based on your individual needs and recovery ability.