Best Trap Exercises

Building big traps is a necessity for a symmetrically sculpted upper torso, and most guys usually give these muscles attention at the end of their shoulder workout. But to really build some shirt stretching traps you've got to isolate this area with a variety of exercises that target the upper, middle and lower section of these muscles.

Barbell Shrugs

  

Stand up straight with feet shoulder width apart while holding barbell straight down at thigh level palms facing in, Raise your shoulders up as far as you can go and hold for a second.

Slowly return to the starting position.

TIP: This exercise can also be performed with the barbell behind the back, Smith machine, cable station or shrug machine.

Dumbbell Shrugs

   

Stand up straight with feet shoulder width apart pick up a pair of heavy Dumbbells hold it to the side at thigh level - palms facing in, Raise your shoulders up as far as you can go and hold for a second.

Slowly return to the starting position.

TIP: This exercise can also be performed with heavy weight plates 20 kg etc….

UP right rows

Grasp a straight Barbell palms facing your thighs grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.

Use your side shoulders to lift the Barbell as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin your elbows should always be higher than your forearms, Lower the bar back down slowly to the starting position.

Tip: This exercise can also be performed with EZ bar, Cable and Dumbbells.