🔥Tutorial Traps Workout
✅ Shrug better and fix your front raises.
✅ If you want total trap development, the type that makes you hearing impaired, then heavy deadlifts alone aren’t going to cut it. And neither will ultra-heavy shrugs that involve movement akin to a chicken dance.
You need time under tension. Dumbbell shrugs with a 3-5 second hold at the top – these are money. Contract the traps as hard as possible at the top of the shrug. Do 4 sets of 10-12 reps.
The shrug doesn’t have a very long range of motion. So people who shrug too heavy don’t spend enough time putting the traps under a significant amount of tension. When you hold the top in that 3-5 second range…
- ✅ You have to lighten the load quite a bit.
- ✅ You extend the time under tension and you can distribute more tension onto the traps.
- ✅ You actually build traps.
My other go-to is the front raise using a 25 or 35 pound plate for ultra-high reps, usually between 50-100. This will absolutely scorch the traps, but you need to take the plate all the way over your head to really get the traps to kick in hard. None of that stopping in front of your face stuff.
🚨 Cable face pull
- Target muscle: Posterior Deltoid
- Synergists: Lateral Deltoid, Infraspinatus, Teres Minor, Middle and Lower Trapezius, Brachialis, Brachioradialis
- Mechanics: Compound
- Force: Pull
✅ Starting position
- Stand in front of a pulley set at approximately head height.
- Grasp one end of the rope attachment in each hand using a supinated (underhand) grip.
- Step backward so that the rope is taut and your arms are stretched out in front of you.
- Assume a staggered stance (place one foot in front of the other) and lean backward to help you balance.
- Exhale as you pull the rope toward your forehead.
- As the rope nears your face, externally rotate your shoulders so that you end up making a double biceps pose.
- Hold for a count of two.
- Inhale as you reverse the motion and return the rope to the starting position in a controlled manner.
🚨 Barbell shrug
✅ Starting position
- Stand holding a barbell using a shoulder-width pronated grip (palms facing your body).
- Exhale as you elevate your shoulders as high as possible.
- Hold for a count of two and squeeze your trapezius.
- Inhale as you lower the barbell back to the starting position.
🚨 Comments and tips
- Keep your back straight and torso still; only your shoulders should move.
- Keep your elbows slightly bent.
- Do not roll your shoulders, as this increases the risk of injury.
- If necessary, use wrist straps for a better grip, or use a mixed grip (one hand pronated or facing you, the other hand supinated or facing forward).
- The barbell shrug targets your upper trapezius, while your middle trapezius acts as a synergist. A strong trapezius will assist you in the development of other major muscle groups, as it is involved in many key exercises.