🚨 TOP TRAP EXERCISES

🔥SEATED DUMBBELL SHRUGS

The great thing about dumbbell shrugs is that they place less stress on your shoulder joints, compared to barbell shrugs which can easily cause joint pain if overused.

To perform it, grab a pair of dumbbells with the palms of your hands facing each other, and let them hang at arm’s length on your sides. Shrug your shoulders as high as possible. Pause for a second at the top contracted position, then slowly lower the weights back down.

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🔥Face Pull

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Improving scapular movement and increasing trap strength are the two most important reasons why we recommend face pulls to anyone who’s looking to grow bigger and healthier traps.

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Attach a rope to a cable machine. Grab the rope with both hands and pull the weight directly towards your face, separating your hands. Keep your upper arms parallel to the ground and your elbows higher than your wrists throughout the movement. Slowly return to the starting position and repeat.

🚨 Overhead Barbell Shrug

The overhead barbell shrug has been the go-to functional exercise for building trap thickness for decades now, and although it has a few important shortcomings, it’s still an exercise that will help you add more mass to your upper traps than anything else out there. In addition, it can also improve muscular balance in the back and fix your postural problems!

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Stand tall with feet at shoulder width apart. Place your hands really wide on the barbell and grab it using an underhand grip. Raise the bar above your head and hold it with completely straight arms. Lock your elbows, squeeze your glutes and abs, then shrug your shoulders, trying to get them as close to the ears as possible. Hold for two counts at the top, then slowly return to the starting position. Don’t allow your rib cage to flare out and avoid yanking down too aggressively.