5 Best Exercises For Bigger, Stronger Traps

 

If you're looking to add some serious mass to your upper body, then you need to start trap training. The traps are one of the most impressive muscles on the human body, and they can be built up to create an incredibly powerful physique.

There are a lot of great trap exercises out there, but these five are the best of the best. By incorporating these into your workout routine, you'll be sure to see some serious results.

Shrugs for bigger traps

Shrugs are one of the best trap exercises for bigger, stronger traps. They work the entire trapezius muscle, which is responsible for lifting the shoulders. When performed correctly, shrugs can also help to improve posture and prevent injuries.

To get the most out of this exercise, focus on contracting the trapezius muscles as you lift your shoulders. Keep your back straight and avoid rounding your shoulders forward. You can also add weight to this exercise by holding dumbbells or a barbell in your hands.

Barbell Deadlift 

The deadlift is a basic weight-lifting exercise in which the barbell is lifted from the floor to the hips and then returned to the floor again. This exercise is one of the best trap exercises for bigger and stronger traps. The deadlift works the entire back, including the traps, and also works the legs, glutes, and hamstrings. For bigger traps, try using a heavier weight or adding additional reps to your sets.

Rack Pulls 

Do you want to add some serious size to your traps? If so, then you need to start doing rack pulls. Rack pulls are a great exercise for targeting the trapezius muscles, which are responsible for giving your traps their shape.

Here's how to do them:

1) Set up a barbell in a power rack at about knee height.

2) Grip the bar with an overhand grip, and stand with your feet hip-width apart.

3) Bend at the hips and knees, and lower your torso until it's parallel to the floor.

4) From this position, drive through your heels and pull the bar up until your hips and knees are locked out.

5) Squeeze your traps hard at the top of the lift, and then lower the bar back down to the starting position.

Upright Rows 

The traps are a muscle group that is often overlooked by many people. However, the traps are a very important muscle group for overall upper body strength. The traps can be worked with a variety of different exercises. Here is the best trap exercise for bigger and stronger traps.

 Upright rows are a great exercise for targeting traps. To perform this exercise, hold a barbell with an overhand grip and lift it up to your chin. Make sure to keep your elbows high and keep the bar close to your body as you lift it up.

Face pulls for bigger traps

The face pull is a great exercise for targeting the muscles of the upper back, especially the traps.

There are many variations of the face pull, but the basic movement is to pull the weight towards your face while keeping your elbows out to the sides.

Here is a step-by-step guide to performing the face pull exercise with proper form.

1. Attach a rope or band to a high pulley and grasp it with both hands.

2. Step back from the pulley until there is tension on the rope or band.

3. Bend your elbows and pull the rope or band towards your face, leading with your thumbs.

4. Squeeze your shoulder blades together as you perform the face pull and then return to the starting position.