Best Exercises for Traps

Bigger Stronger Leaner Competitive Bodybuilding
1

what the best exercise for the traps ?

2

Barbell shrugs. Across the quads and behind the back. This will blow up the traps the best in my opinion.

3

I prefer deads, but of course shrugs work as well. Farmers Walk is also good if you want to try something different.

4

[quote]Tim Henriques wrote:
I prefer deads, but of course shrugs work as well. Farmers Walk is also good if you want to try something different.[/quote]

beat me to the deads and farmers walks.

5

Going along the lines of farmer walks DB shrugs work best for me. I do enough deads that standard barbell shrugs don’t do anything for me. I do however like behind the back BB shrugs.

The DB shrugs are also great for grip strength as long as you put your thumb down by the rest of your fingers, not wrapped around the handle of the DB.

6

Power shrugs, deads , and heavy DB lunges

7

[quote]Panik wrote:
Power shrugs, deads , and heavy DB lunges[/quote]

I second the heavy DB lunges, I don’t do any direct trap work yet after doing heavy DB lunges twice a week for a while it started to show.

8

I second the power shrugs. Not even standard o-lifting has blown my traps up like these do.

9

A couple sets of DB shrugs and behind the back BB shrugs each works well.

10

i agree with barbell shrugs. play around with grip width too. also, sometimes i’ll supinate my grip. this seems to take my arms out of it and get my shoulders into a more stable/natural position. i’ve always wondered it this was a good idea, but i’ve gotten great results with supination. it is harder though

11

Definitely deadlifts… As far as a direct trap work, try face pulls, i found these from an article that Dave Tate (I’m pretty sure it was him, but not positive)wrote a while back.

12

Deadlifts are good, rack pulls with a shrug are better for pure trap work IMO. The rack pull allows you to load the bar up heavier and lets you really nail your traps.

I’ve been doing overhead shrugs recently and they seem to be working well to balance out my traps (damn scapular winging on my right side).

The single exercise that I feel the most, as far as pure ‘pump’ is concerned, is the power clean. For some reason, even with relatively low weights and high reps my traps take a total hammering from it.

You may also want to try reading this article over at elitefts:

http://www.elitefts.com/documents/the_yoke.htm

13

Also good are Haney Shrugs and old time rows. Just run a search CT uses them a lot and I love them.

Also to add a lot of mass to your back try Hise Shrugs.

14

Here’s an article by CT for building traps.

http://www.T-Nation.com/findArticle.do?article=235pow2

15

snatch

16

hey do any of you guys notice, when you do barbell shrugs, doesnt the bar irritate your nuts?

17

[quote]norcal_BALLER wrote:
hey do any of you guys notice, when you do barbell shrugs, doesnt the bar irritate your nuts?[/quote]

no but my penis got in the way today.

18

Did you spend all day searching for posts(that are a year old) that ended in questions so you could apply your quick wit and show everyone how funny you are?

20

I just started doing deads and my traps get very sore from them. I like dumbell shrugs better than BB shrugs.

21

snatches and cleans