Here are the best movements to build aesthetically pleasing towering traps that cover your ears.
But before we get into specific activation exercises, let’s first understand the role and anatomy of the trapezius muscle. Just kidding. Who cares?
1. Snatch-Grip Hang High Pulls
- Go for 4-6 heavy reps
- Focus on full Range of Motion
- Best movement for traps, no discussion
- Do this if you want to look powerful and aesthetic
I like to perform them this way:
You can also check Panda Pulls
2. Hang Cleans
- Go heavy, 3-4 reps.
- Don’t curl the bar.
3. Power Shrugs
- 5-6 heavy reps
4. Upright Rows
- Controlled, strict reps. Don’t use momentum.
- Don’t swing or front-raise the bar; row.
- Take the bar to nipple level then lower it and repeat.
- Perform 8-12 Reps
5. Db Upright Rows
- Don’t curl
- Focus on feeling the traps
- 12 reps
6. Armpit Db Rows
- Do 8-10 heavy reps
- You can use a little bit of momentum if you want.
- Be prepared to look like a retard and a range of motion of 1.5 inches.
7. Db Shrugs
- They give you a nice neck / trap stretch which is good and allow freedom of movement while giving you a good juicy pump.
- Go for 10-20 reps.
8. Bb Shrugs
- Good to target the upper mirror traps.
- Do 10-12 reps.
9. Behind-The-Back Smith Machine Shrugs
- Use a mixed grip if you feel more comfortable.
- Finally you can make the smith machine feel useful.
- Go for 12-20 reps.
10. Farmer Carries / Walks
- Finisher! Grab the heaviest dumbbells in your gym and go for a walk.
Big Plus: All these exercises will make your grip stronger.
Bonus:
- Facepulls, good prehab/rehab/conditioning/mass exercise that will also help fixing your posture.
- Db Shrugs lying on an incline bench are also similarly good.
- Freeweight Shoulder Presses & Raises.
I’mma let you shrug but I think these are the best trap exercises of all time.
Of course, Deadlifts build great traps but I’m sure you’re already doing them, regardless of your trap development.
*Pro Tip: If you’re training for aesthetics, don’t even bother working your neck directly. There is a difference between having big traps and looking like you have no neck.
