When it comes to building strength and size in your traps, there are many different exercises you can try. The traps, or trapezius muscles, are a group of muscles located on the upper back and neck. They play a crucial role in many movements, including vertical and upright pulls, shrugs, and face pulls. If you want a well-built and defined upper body, focusing on your traps is a must.

One of the greatest things about trap workouts is that they don’t require much equipment. While some exercises can be done with dumbbells or resistance bands, many can be done using just your body weight. So whether you’re a beginner or an experienced athlete, there’s a trap workout that will help you achieve your goal.

The second exercise you should incorporate into your trap workout is the dumbbell shrug. This exercise specifically targets your traps and helps you build both strength and size in that area. To perform the dumbbell shrug, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Lift your shoulders up as high as possible, squeezing your traps at the top of the movement, and then lower the weights back down. Make sure to maintain good form and avoid any strain on your neck or shoulders.

The third exercise on our list is the high pull. This exercise is a variation of the standard upright row and focuses on hitting your traps from a different angle. To perform the high pull, stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width. Bend your knees slightly and pull the barbell up towards your chin, leading with your elbows. Focus on squeezing your traps at the top of the movement and then lower the barbell back down.

Another great exercise for building traps is the lateral raise. While this exercise primarily targets your shoulders, it also works your traps and helps improve shoulder mobility. To perform the lateral raise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. With your palms facing your body, lift the dumbbells out to the sides, keeping a slight bend in your elbows. Focus on squeezing your traps at the top of the movement and then lower the weights back down.

The fifth exercise you should include in your trap workout is the rope face pull. This exercise targets your traps and helps improve shoulder mobility and posture. To perform the rope face pull, attach a rope to a cable machine at shoulder-height. Stand with your feet shoulder-width apart and grab the rope with an overhand grip. Pull the rope towards your face, leading with your elbows and squeezing your traps at the end of the movement. Slowly return the rope to the starting position and repeat.

The final exercise on our list is the bent over row. While this exercise primarily targets your back muscles, it also works your traps and helps improve posture and upper body strength. To perform the bent over row, stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width. Bend your knees slightly and hinge at the hips to bring your torso parallel to the ground. Engage your core and pull the barbell up towards your chest, leading with your elbows. Focus on squeezing your traps at the top of the movement and then lower the barbell back down.

In summary, building strength and size in your traps requires a combination of different exercises that target those muscles from various angles. Incorporating exercises like farmer’s carries, dumbbell shrugs, high pulls, lateral raises, rope face pulls, and bent over rows into your trap workouts will help you achieve your goal of a well-built physique. Remember to maintain proper form and focus on squeezing your traps at the top of each movement for maximum growth and results.

The Ultimate Trap Workouts

If you want to build strength and size in your traps, you need to be doing the right exercises. In this article, we will go over the 6 best exercises for building strong and powerful traps.

1. Barbell Shrugs: The classic trap exercise, barbell shrugs target the upper traps. Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. Keeping your arms straight, shrug your shoulders up towards your ears, squeezing your traps at the top. Lower back down and repeat for 3 sets of 10 reps.

2. Dumbbell Shrugs: Similar to barbell shrugs, dumbbell shrugs also target the upper traps but allow for a greater range of motion. Hold a pair of dumbbells at your sides, palms facing your body. Shrug your shoulders up towards your ears, squeezing your traps at the top. Lower back down and repeat for 3 sets of 10 reps.

3. Cable Face Pulls: Cable face pulls are a great exercise for targeting the rear delts and traps. Attach a rope handle to the high pulley of a cable machine. Grab the rope with a neutral grip and step back to create tension. Pull the rope towards your face, keeping your elbows high and out to the sides. Squeeze your traps at the end of the movement and slowly return to the starting position. Perform 3 sets of 10 reps.

4. High Pulls: High pulls are a powerlifting exercise that targets the traps along with other muscle groups. Start with your feet shoulder-width apart, knees slightly bent, and your hands positioned just outside your thighs, palms facing your body. Explode upwards and pull the barbell up towards your chin, keeping it close to your body. Lower the bar back down and repeat for 3 sets of 10 reps.

5. Kneeling Trap Rows: Kneeling trap rows are a variation of traditional trap rows that target the traps and help improve posture. Start in a kneeling position with your knees directly under your hips and your hands holding dumbbells in front of your knees. Pull the dumbbells towards your chest, squeezing your traps at the top. Lower back down and repeat for 3 sets of 10 reps.

6. Olympic Cleans: Olympic cleans are a compound exercise that targets multiple muscle groups, including the traps. Start with your feet hip-width apart, hands just outside your thighs, palms facing your body. Explosively pull the barbell up to shoulder level, then catch it on your front delts. Stand up tall, shrugging your traps at the top. Lower the bar back down and repeat for 3 sets of 10 reps.

By incorporating these exercises into your trap training plan, you’ll be well on your way to building bigger and stronger traps. Remember to start with a weight you can handle and gradually increase the load as you get stronger. Make sure to maintain good form and focus on squeezing your traps at the top of each movement. With the ultimate trap workouts, you’ll be making great progress in no time.

Discover the 6 Best Exercises for Building Strength and Size

If you’re looking to build strength and size in your traps, incorporating a variety of exercises is key. Here are the 6 best exercises that target your traps and help you achieve optimal growth.

1. Barbell Shrugs: Barbell shrugs are a classic exercise that primarily targets the upper trapezius muscles. To perform this exercise, stand with your feet shoulder-width apart, hold a barbell in front of you with an overhand grip, and raise your shoulders towards your ears. Focus on squeezing your traps at the top and slowly lower the weight back down.

2. Dumbbell Shrugs: Dumbbell shrugs are similar to barbell shrugs, but they allow for a greater range of motion and a more isolated contraction. Hold a dumbbell in each hand, palms facing your body, and raise your shoulders towards your ears. Contract your traps at the top of the movement and lower the weight back down.

3. Cable Upright Rows: Cable upright rows are a great exercise for targeting both your traps and deltoids. Attach a straight bar or rope to a low cable pulley, stand with your feet shoulder-width apart, and bring the bar or rope towards your chin while keeping your elbows high. Squeeze your traps at the top and slowly lower the weight back down.

4. Face Pulls: Face pulls are an excellent exercise for targeting the rear delts and traps. Attach a rope to a high cable pulley, face the machine, and pull the rope towards your face while keeping your elbows high. Squeeze your traps and rear delts at the end of the movement and slowly release the weight back to the starting position.

5. Snatch Grip High Pulls: Snatch grip high pulls are a more advanced exercise that combines elements of Olympic weightlifting and trap targeting. Begin with a wide grip on the barbell, bend your knees, and explosively extend your hips to bring the barbell towards your chin. Keep your elbows high and your traps engaged throughout the movement.

Incorporating these exercises into your routine, along with proper nutrition and rest days, can help you achieve bigger and stronger traps. Remember to focus on optimizing your form and hitting the desired rep range for each exercise. Everyone’s body is different, so selecting the exercises that work best for you is key when it comes to trap growth.

It’s important to note that if you’re a weightlifter or athlete, targeting the traps is crucial for improving performance and preventing injuries. Strong traps can assist in optimizing movement patterns and power transfer from the lower body to the upper body.

Master the Barbell Deadlifts

When it comes to trap workouts, the barbell deadlift is one exercise that should not be overlooked. Weightlifters of all levels can benefit from incorporating deadlifts into their training routine.

Deadlifts are an incredibly effective compound movement that targets multiple muscle groups at once. They primarily work the traps, which are the muscles on either side of your neck that help with shrugging your shoulders. However, deadlifts also target other muscle groups such as the glutes, hamstrings, and lower back.

One of the greatest benefits of the deadlift is that it allows you to lift a heavy amount of weight, making it an excellent exercise for building strength and size. Whether you’re just starting out or have been lifting for days, deadlifts can help you reach your goals.

There are different variations of deadlifts, but the standard barbell deadlift is the most common and effective. To perform a barbell deadlift, follow these steps:

1. Stand in front of the barbell with your feet hip-width apart and your toes slightly turned out. Make sure your shins are touching the bar.
2. Bend at the hips and knees and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3. Drive through your heels and push your hips forward as you stand up, lifting the barbell off the ground. Keep your back flat and your core engaged throughout the movement.
4. Once you’ve reached the top of the lift, shrug your shoulders up towards your ears, squeezing your traps at the top.
5. Lower the barbell back down to the ground by reversing the movement. Make sure to control the weight on the way down.

It’s important to note that deadlifts can be a challenging movement, so it’s crucial to maintain proper form to avoid injury. If you’re unsure about your form, consider working with a qualified trainer to ensure you’re performing the exercise correctly.

Deadlifts can be incorporated into your trap workouts by either performing them on their own or as part of a larger workout routine. For example, you can add deadlifts to a day dedicated to back and trap exercises, or integrate them into a full-body workout.

Keep in mind that deadlifts are a demanding exercise and require a lot of energy. Make sure to give yourself enough rest between sets and listen to your body. If you’re new to deadlifts, start with a lighter weight and gradually increase the load as you become stronger and more comfortable with the movement.

Deadlifts are a powerful exercise for building trap muscles, but they are just one of many movements that can help you develop a well-rounded physique. By selecting a variety of exercises and hitting your traps from all angles, you can ensure that you’re stimulating muscle growth and building a bigger, stronger upper body.

Thanks to the barbell deadlift and other trap workouts, you can achieve the ultimate strength and size for your traps. So set up that barbell, get into position, and start lifting!

FAQ

What are the best trap workouts for building strength and size?

The six best trap workouts for building strength and size are barbell shrugs, dumbbell shrugs, upright rows, wide grip upright rows, snatch grip high pulls, and power cleans.

How often should I do trap workouts?

You can do trap workouts 2-3 times per week, with at least one day of rest in between each workout to allow for proper recovery.

Can I use resistance bands for trap workouts?

Yes, you can definitely incorporate resistance bands in your trap workouts. You can attach the bands to a stable object or use specially designed band handles for exercises like shrugs and upright rows.

What are some tips for maximizing trap gains?

To maximize trap gains, make sure to focus on proper form and technique in each exercise, gradually increase the weight you’re lifting over time, and consistently challenge yourself with progressive overload. Additionally, don’t forget to include a variety of trap exercises in your workout routine and allow for sufficient rest and recovery.