When it comes to building a strong and muscular back, don’t underestimate the importance of trap exercises. These exercises specifically target the trapezius muscles, which are located on the upper back and neck. By isolating and strengthening these muscles, you can improve your posture, increase your upper body strength, and even reduce the risk of injury.
Here’s a list of 14 trap exercises that are perfect for anyone looking to increase the size and strength of their back. Whether you’re a beginner or an experienced lifter, these exercises can be modified to suit your ability level. So let’s get started!
1. Barbell Shrugs: Grab a barbell with an overhand grip and bend your knees slightly. Lift the barbell by shrugging your shoulders and pulling your traps towards your ears. Hold at the top for a second and then lower it back down. Aim for 3 sets of 10-12 reps.
2. Dumbbell Shrugs: This exercise is similar to the barbell shrugs, but done with dumbbells. Hold a dumbbell in each hand, let them hang at arm’s length by your sides, and then lift them by shrugging your shoulders. Lower them back down and repeat for 3 sets of 10-12 reps.
3. Trap Bar Deadlifts: Stand in the middle of a trap bar (also known as a hex bar) with your feet shoulder-width apart. Bend your knees and hinge at the hips to lower yourself down and grab the handles of the trap bar. Push your hips forward and stand up straight, drawing your shoulder blades together at the top. Lower back down and repeat for 3 sets of 8-10 reps.
4. Dumbbell Upright Rows: Hold a pair of dumbbells in front of your thighs with your palms facing your body. Lift the weights by raising your elbows out to the sides, keeping them higher than your forearms. Pull the weights up towards your chin, then lower them back down. Aim for 3 sets of 10-12 reps.
5. Seated Dumbbell Shoulder Press: Sit on an incline bench with a dumbbell in each hand, resting on your shoulders. Press the dumbbells overhead until your arms are fully extended. Lower them back down and repeat for 3 sets of 8-10 reps.
6. Wide-Grip Lat Pulldowns: Attach a wide-grip bar to the lat pulldown machine. Sit down and grab the bar with your hands wider than shoulder-width apart. Pull the bar down towards your chest, squeezing your shoulder blades together. Slowly release and repeat for 3 sets of 10-12 reps.
7. Bent Over Barbell Rows: Stand with your feet shoulder-width apart, bend your knees slightly, and hinge at the hips. Grab a barbell with an overhand grip and let it hang at arm’s length in front of you. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together. Lower it back down and repeat for 3 sets of 8-10 reps.
8. Farmer’s Walk: Grab a pair of heavy dumbbells or kettlebells and hold them at your sides. Keep your back straight and walk forward for a predetermined distance or time, focusing on squeezing your traps with each step. Rest and repeat for 3 sets of 1-2 minutes.
9. Face Pulls: Attach a rope handle to a cable machine at chest height. Stand a few feet away from the machine, grab the rope with an overhand grip, and walk back until your arms are extended. Pull the rope towards your forehead, squeezing your traps and rear delts. Release and repeat for 3 sets of 10-12 reps.
10. Dumbbell Shrug and Rear Delt Row Combo: Hold a dumbbell in each hand, bend your knees slightly, and hinge at the hips. Let the dumbbells hang at arm’s length in front of you. Shrug your shoulders and pull the dumbbells towards your lower chest, squeezing your shoulder blades together. Lower them back down and repeat for 3 sets of 10-12 reps.
11. Trap Y Raises: Lie face down on an incline bench, holding a pair of light dumbbells in an overhand grip. Start with your arms hanging down towards the floor. Raise your arms out to the sides in a Y shape, focusing on squeezing your traps at the top. Lower them back down and repeat for 3 sets of 10-12 reps.
12. Lateral Raises: Stand with your feet shoulder-width apart, holding a pair of light dumbbells at your sides. Lift the dumbbells out to the sides, keeping your arms straight and parallel to the floor. Slowly lower them back down and repeat for 3 sets of 10-12 reps.
13. Behind the Neck Press: Stand with your feet shoulder-width apart, holding a barbell or dumbbells behind your neck, resting on your shoulders. Press the weight overhead until your arms are fully extended. Lower it back down and repeat for 3 sets of 8-10 reps.
14. Treadmill Incline Walk: Set a treadmill to a steep incline (around 10-15 degrees) and a moderate speed. Walk uphill for a predetermined time or distance, keeping your posture upright and focusing on squeezing your traps with each step. Rest and repeat for 3 sets.
Remember, achieving a bigger and better back doesn’t rely solely on these exercises. Proper nutrition and supplementation are also crucial. And a balanced diet rich in lean proteins, complex carbohydrates, and healthy fats, along with a suitable intake of vitamins and minerals, is needed to support muscle growth and recovery. So make sure to consult with a nutritionist or dietitian to get precise advice and recommendations for your fitness goals.
To conclude, a well-rounded back training routine should have a wide variety of exercises, focusing on different angles, movements, and muscle groups. Make sure to modify your program according to your training frequency and goals. And never forget to rest and recover adequately to allow your muscles to grow and strengthen. So, get ready to unlock the potential of your traps and enjoy a bigger, better back!
Trap Exercises for a Bigger Better Back
If you want to take your back workouts to the next level and achieve a bigger, better back, it’s important to focus on strengthening your traps. The trapezius muscles are a key part of the upper back and neck, and they play a crucial role in providing stability and support to the entire back. By targeting your traps with specific exercises, you can help to build size, strength, and definition in this area.
One of the top trap exercises is the trap bar deadlift. This movement targets not only the traps but also the glutes, hamstrings, and lower back. To perform a trap bar deadlift, stand with your feet shoulder-width apart, then bend at the hips and knees to grip the handles of the trap bar. Keeping your back straight and your chest up, lift the bar by extending your hips and knees. Focus on squeezing your traps at the top of the movement before lowering the bar back down in a controlled manner.
Another effective exercise for your traps is the farmer’s walk. This exercise not only strengthens the traps, but also works the shoulders, forearms, and core. To perform a farmer’s walk, grab two heavy dumbbells or kettlebells and hold them at your sides. Walk forward with a controlled and upright posture, focusing on keeping your shoulders back and your traps engaged throughout the movement. Aim to walk for a set distance or for a certain amount of time, depending on your fitness level.
To really challenge your traps, you can try the snatch grip high pull exercise. This movement targets the upper traps and is a favorite among Olympic weightlifters. To perform the snatch grip high pull, start in a hip-width stance with your grip wider than shoulder-width on a barbell. Bend your knees and hips to create tension, then explosively extend your hips, shrug your shoulders, and pull the barbell towards your chin. Return the bar to the starting position and repeat for the desired number of reps.
Additionally, incorporating shrugs into your workout routine is a great way to isolate and strengthen the traps. There are several variations you can try, such as barbell shrugs, dumbbell shrugs, or cable shrugs. Regardless of the method you choose, the key is to focus on raising your shoulders as high as possible and squeezing your traps at the top of the movement.
It’s important to note that these trap exercises should be performed with proper form and technique to avoid strain or injury. Always start with a weight that you can handle comfortably and gradually increase the load as you get stronger and more comfortable with the movements. If you’re unsure about how to perform these exercises safely, consider working with a qualified personal trainer who can guide you through proper technique and form.
Unlock Your Traps Potential with These Effective Exercises
If you want a bigger, better back, one area you should consider focusing on is your traps. The trapezius muscles, or traps for short, are some of the biggest muscles in your upper back, and they play a key role in shoulder and neck movement.
Several different exercises can help you unlock the full potential of your traps. One of the most popular and effective ones is the deadlift. This compound movement works not only your traps but also your glutes, hamstrings, and back.
Another exercise that targets your traps is the shrug. You can perform this exercise with dumbbells or kettlebells. It’s a simple movement, but it’s very effective in developing your traps.
If you’re looking for a more intense workout, you might consider doing prone shrugs. This exercise requires lying face down on an incline board and squeezing your shoulder blades together. It’s a great way to increase the potency of your trap development.
If you’re new to trap exercises, it’s always a good idea to start with lighter weights and gradually increase the load as you get stronger. Proper form and technique are essential to avoid strain and keep your back healthy.
Christopher, a member of our team, has been helping people with their trap development for years. Based on his experience, he recommends incorporating traps exercises into your routine two to three times a week for optimal results.
In addition to regular workouts, proper nutrition is also crucial for trap development. Make sure you’re getting enough protein to support muscle growth. If you’re having trouble getting enough protein through your diet alone, you might consider adding a protein supplement to your pre-workout routine.
If you’re interested in learning more about trap exercises or need some workout inspiration, check out our video library, where you can find clinically proven exercises backed by healthcare professionals. Don’t wait, start unlocking your traps’ potential today!
FAQ
What are the benefits of training your traps?
Training your traps can help improve your posture, increase your overall strength, and give you a more aesthetically pleasing back. Additionally, strong traps can help with everyday activities such as lifting and carrying heavy objects.
What exercises are best for targeting the traps?
Some of the best exercises for targeting the traps include barbell shrugs, dumbbell shrugs, farmers walks, upright rows, and trap bar deadlifts. These exercises specifically target the muscles in the upper back, helping to build size and strength in the traps.
How often should I train my traps?
The frequency of trap training depends on your overall workout routine and goals. However, a general guideline is to train your traps 1-2 times per week. It’s important to give your muscles enough time to recover between workouts to avoid overtraining.
Can I train my traps with bodyweight exercises?
While bodyweight exercises may not specifically target the traps as effectively as weighted exercises, there are still some bodyweight exercises that can help strengthen the traps. Exercises such as push-ups, pull-ups, and handstand push-ups can engage the traps to some extent.
Should I incorporate trap exercises in my full-body workout or focus on a separate back day?
Whether you should incorporate trap exercises into your full-body workout or have a separate back day depends on your individual preferences and goals. If you’re looking to build a bigger back overall, it may be beneficial to have a separate back day where you can specifically target the traps. However, if you’re short on time or prefer a full-body approach, incorporating trap exercises into your full-body workout can still be effective.
What are traps and why are they important for a bigger back?
Traps are the trapezius muscles located on the upper back and neck. They are important for a bigger back because they contribute to overall back size and thickness.
Can I build bigger traps without using weights?
While weights are generally the most effective way to build bigger traps, there are exercises that can be done without weights, such as bodyweight shrugs, handstand shrugs, and inverted shrugs.