What is a good work out for your traps?

[KarteL13]

Besides shoulder shrugs...or are shoulder shrugs the most effective?


I made a thread like this a while ago but im too lazy to search for it.

[Big H]

Shrugs should be the meat and potatoes of your Trap routine. First off, if your using dumbbells for Shrugs then make a switch to barbell. This allows you to overload the bar with weight and the different hand positions (close-grip and wide-grip) will result in different targeted areas of the Trap muscles. Once you get that down, throw in some behind-the-back shrugs. Its key to use proper form and not cheat the weight as you Shrug it up.

I would recommend Upright Rows, but if done incorrectly they can and will result in Rotator Cuff damage either now or in the near future. Upright Rows are reserved for experienced lifters with good flexibility and strict form. Its also vital to warm up correctly. Grabbing a 5 lb or 10 lb. plate in both hands and raising your arms to a lateral position extended, while slowly rotating it in a 360 degree motion around is a nice way to prep the Rotator Cuff for Upright Rows. Too often I see people swinging the weight up when they do Upright Rows and this puts way too much unnecessary force on the Rotator Cuffs. Start off light and get comfortable first, then see about increasing the weight.

Read up on Upright Rows extensively before trying them or ask a Trainer to show you how to do it properly.

[ROCK3264]

neck bridges are good too

[KarteL13]

Shrugs should be the meat and potatoes of your Trap routine. First off, if your using dumbbells for Shrugs then make a switch to barbell. This allows you to overload the bar with weight and the different hand positions (close-grip and wide-grip) will result in different targeted areas of the Trap muscles. Once you get that down, throw in some behind-the-back shrugs. Its key to use proper form and not cheat the weight as you Shrug it up.
I would recommend Upright Rows, but if done incorrectly they can and will result in Rotator Cuff damage either now or in the near future. Upright Rows are reserved for experienced lifters with good flexibility and strict form. Its also vital to warm up correctly. Grabbing a 5 lb or 10 lb. plate in both hands and raising your arms to a lateral position extended, while slowly rotating it in a 360 degree motion around is a nice way to prep the Rotator Cuff for Upright Rows. Too often I see people swinging the weight up when they do Upright Rows and this puts way too much unnecessary force on the Rotator Cuffs. Start off light and get comfortable first, then see about increasing the weight.
Read up on Upright Rows extensively before trying them or ask a Trainer to show you how to do it properly.


good lookin' out. Ive been using the machine for a minute. Ill try using the dumbbells.

[Hev_E_Components]

alternate with shrugs both grip in front and grip behind you (smith machine) to make sure you target the entire trapezius. When using dumbbells, change grip positions...ex. hands beside legs one workout, hands in front of legs one workout.

[Diggy_Dat_Niggy]

shrugs: dumbell and barbell

upright rows: but watch your shoulder joints

dead lifts: work your whole back and traps also

[Seven One Three]

overhead/military press...alternate behind foward, and behind the neck.