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✅ You probably don’t need any convincing to realize the aesthetic benefits of trap development – this long, triangle-shaped muscle, located on the top of your back is already a visual favorite of many bodybuilders, even though they usually fail to train their traps correctly and sufficiently.



✅ But there’s more to trap training than simply building a set of mountainous traps that will make all heads turn. Direct trap training can play a critical role in preventing shoulder and neck injuries, as well as improving pressing performance. Weak, unresponsive traps will make you more vulnerable to upper body lifting injuries such as shoulder impingement, scapular winging and scapular dyskinesis.


In case you didn’t know, your trapezius muscle isn’t just that meaty area around your neck – it also covers most of your upper back and its most important functions include retracting, depressing, rotating and stabilizing the scapula, all of which are cornerstones of weight training.

🚨 Barbell Shrug

✅ To develop your traps, you need a steady diet of barbell shrugs, the king of trap exercises that activates the upper portion of your traps, which are crucial for elevating the scapula.

✅ To perform it, grab a barbell with an overhand grip that’s wider than shoulder width apart, then let the bar hang at arm’s length in front of you. Maintaining the back in its natural, slightly arched position, lean around 10 degrees forward at the hips and slightly bend your knees. Shrug your shoulders toward your ears as high as possible, keeping your arms perfectly straight. Pause for a second, then return to the starting position.


Traps exercises
Traps exercises

🚨 Dumbbell Shrug

✅ 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.

Since your shoulders don’t have to rotate to hold the bar, they remain relatively stable all through the movement.

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.

🚨 Cable wide-grip upright row


✅ Exercise details

  • Target muscle: Lateral Deltoid
  • Synergists: Anterior Deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Middle and Lower Trapezius, Serratus Anterior, Infraspinatus, Teres Minor
  • Mechanics: Compound
  • Force: Pull

✅ Starting position

  1. Attach a straight bar to a low cable pulley.
  2. Grasp the bar using a shoulder-width or wider overhand grip.
  3. Stand close to the pulley with your body upright, your shoulders pulled back, and your chest pushed out.

✅ Execution

  1. Exhale as you pull the bar up the front of your body until it reaches the level of your lower or middle chest. Do not pull the bar up any higher.
  2. Hold for a count of two.
  3. Inhale as you lower the bar to the starting position.
  4. Repeat.


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