Trap workouts are essential for adding masculinity, power, and dominance to a man’s physique. According to Joel Seedman, Ph.D. (strength and performance specialist), building your traps involves implementing three main factors in your trap workout routine. First, you’d want to adopt a variety of body movements (Olympic lifting variations, shrugs, overhead movements, loaded carries, and upper back exercises) that target the trap muscles.
The second factor is the need to efficiently activate your target muscles (traps) by adopting good workout postures, scapular positioning, and spinal alignment. Finally, it is important to adopt essential mechanisms such as mechanical tension or stretch-induced microtrauma to promote the growth of the muscle cells found in traps.
Although these factors may seem like a lot, they are easy to implement. In this article, you will find the best exercises to develop your trap muscles, all of which employ the above-listed factors.
- The Barbell Farmer’s Walk
This type of exercise does not only work the traps but the upper back, calves, hamstrings, quads, triceps, biceps, hand muscles, lats, and forearms. It is a body movement that involves deadlifting equally weighted barbells from the floor and walking with them.
To do the barbell farmer’s walk, equally load two barbells with weights greater than your overall body weight. With both hands firmly gripping the center of both barbells, lift them from the floor and slowly walk a distance of 30 to 60 yards. Ensure the weights aren’t dipping in a particular direction.
Why is the Barbell Farmer’s Walk Effective?
As opposed to utilizing kettlebells and dumbbells for a farmer’s walk, barbells are perfect for gracing your traps with unlimited potential as you advance into lifting heavier weights. The kettlebells and dumbbells found in most gyms do not exceed 100lbs, which hinders the movement progression as you grow stronger.
With barbells, your core, traps, upper back, and shoulder stabilizers are challenged due to the instability of the shifting weights as you are forced to control and balance the load as you walk.
Prescription & Expert Tip
The ideal number of sets for the barbell farmer’s walk is 2-3 with 4 minutes (maximum) of rest period after each set. Although your movement may be slow due to the instability of the weights on the barbell, you’d still want to take your time with this exercise.
- Dumbbell Farmer’s Walk
As the name implies, this exercise involves the use of dumbbells instead of barbells in a “barbell farmer’s walk .”But unlike the latter, the movement ought to be faster yet smooth with a distance of 50 to 100 yards.
Why is the Dumbbell Farmer’s Walk Effective?
Regardless of the type of weights used, a farmer’s walk is one trap workout routine that builds your traps, shoulder, neck, and upper back muscles. This exercise, alongside other loaded carries, is responsible for the enormous traps on the bodies of every competitor you see in the world’s strongest man events. The dumbbell farmer’s walk exercise can also build and strengthen the muscles around the spine, protecting it from injuries.
Prescription & Expert Tips
For your desired results, you’d want to complete at least 2 to 3 sets of dumbbell farmer’s walks with a distance of 50 to 100 yards and a maximum of 3 minutes rest. Maintain a rigid and tight core as well as a tall posture throughout the exercise.
- Hang Snatch & Hang Clean Exercise
The upper traps and the entire posterior chain are just one of the many body parts a hang snatch & hang clean exercise targets. Others include the hamstrings, core, biceps, quadriceps, and glutes.
To perform this compound barbell exercise, start from a standing position with feet hip-width apart and the barbell firmly gripped with both hands wide apart. While doing this, ensure the barbell is resting on your hip crease while standing. Maintain a Lumbar curve as you slowly lower the barbell just a few centimeters above the knees (keep your arms straight and heels drilled to the ground as you maintain this position).
The next move is to rapidly extend your hips forward as you rotate your torso, then forcefully shrug your shoulders and pull the bar with your arms. This move will send the barbell up along your body.
For a snatch, receive the bar in an overhead squat position. For a clean, receive the barbell on your shoulders while maintaining a squat position. Either of these moves can be completed by slowly assuming the initial standing position.
Prescription & Expert Tips
Repeat this body movement 2 to 3 times in each set with a maximum of 2 to 5 sets. This variation of trap workout requires a longer resting duration due to the fast-twitch muscle activation and high-power output involved. Three to five minutes is okay.
Compared to the hang clean exercise, which is also a good variation, the effect of the hang snatch on traps is far greater because the weight is maintained at the overhead squatting position.
- Overhead Squats
This trap workout variation is an advanced squat exercise that builds and activates muscle groups all over the body. It also strengthens and stabilizes the shoulders, core, and traps. Furthermore, overhead squats are used for mobilizing ankles, hips, and thoracic spine. The keywords associated with overhead squats are mobility, strength, and stability.
Overhead squats can be performed by first assuming a standing position with feet hip-width apart, firmly and widely holding the barbell above your head and a little bit behind it, and then squatting with the barbell until the floor and your thighs are parallel to each other.
As you execute this body movement, maintain balance by slightly pushing the barbell as you’re pressing against it.
Why are Overhead Squats Effective?
Generally, squats are seen as an exercise that is focused on developing the legs, which is true. However, the overhead squat is entirely a different ball game. The upper body becomes a target due to the amount of tension exerted on the whole upper back, shoulders, and traps by the barbell.
In addition to the muscle activation and motor control acquired from pulling this exercise off, your shoulders and upper back are also subjected to greater overall time under tension, which is necessary for building strength and trapping muscles.
Prescription & Expert Tips
The total number of repetitions within a set should be from 3 to 6 with a total number of 2 to 3 sets.
If getting into a certain position during this exercise becomes difficult for you, you may want to address stability and mobility issues. With consistency and determination, eventually, your body will become accustomed to this exercise. When it does, you can increase the intensity by squatting slowly and pausing at the bottom for a few seconds.
- Power Shrug Exercise
The power shrug exercise has similar body movement as the hang snatch & hang clean exercise. Its target muscle is the trapezius (traps) which helps stabilize the spine, promoting good posture.
You can begin this exercise by first assuming a standing position with feet hip-width apart, the barbell in your hands (keep your hands wide apart), and a few centimeters above the knees. Slowly bend and revert to the standing position, but this time you shrug your shoulders to cause a contraction and then go back to the starting position.
Why is the Power Shrug Exercise Effective?
This is an explosive trap workout where powerful hip drive and aggressive shoulder shrug are in play. The outcome of such moves will be an explosion of the traps and fast-twitch fibers of the upper back due to the high-power output.
Prescription & Expert Tip
2 to 5 reps per set are ideal, with a total of 3 to 5 sets. The maximum rest period after each set should be 3 minutes.
- Heavy Barbell Shrug Exercise
This trap workout variation involves the maximal isometric contraction and the use of the heaviest weights one can handle. After loading up the barbell, assume and maintain a standing position with feet firmly drilled to the ground and hip-width apart while you hold the barbell and then shrug your shoulders vertically. Pause for a few seconds at the top of a shrug where there’s a contraction.
Why is the Heavy Barbell Shrug Exercise Effective?
Pulling these heavy weights as you shrug your shoulders and then pausing at the top during a contraction puts the traps under great tension. Doing this consistently will result in the rapid development of your traps.
Prescription & Expert Tips
10 to 12 controlled reps per set is ideal, with a total of two to three sets. Always go with the heaviest weights you can lift and take two minutes rest (maximum) after each set.
The barbell shrug exercise is a very common trap workout. However, most people often find themselves struggling with the right form, which is crucial to adopt to avoid postural abnormalities (deviations from a correct posture).
- Hex Bar Deadlift
Popularly known as the trap bar deadlift, it is the type of exercise that involves a special barbell that looks like a hexagon giving way for the lifter to freely lift the weights while inside. This is a multifunctional workout as it not only induces hypertrophy in the upper back and traps but also works the entire body. Unlike the usual barbells, the hex bar comes with handles.
To perform the hex bar deadlift, assume a standing position in the middle of the hex bar with feet hip-width apart and then bend to lower your hands. Firmly hold the bar’s handles while maintaining a flat back. Engage your abs and inhale, then face front as you stick out your chest. With your feet drilled to the floor, begin lifting the weights into a standing position.
Why is the Hex Bar Deadlift Effective?
The nature of the hex barbell allows the lifter to work with heavier loads and fits around the body as the weights are mounted close to the torso. This also creates high-level tension throughout the traps and stretches through the upper back. Compared to a typical barbell, the hex bar is safer.
Prescription & Expert Tips
The reps and sets ranges with this workout variation are different from the above-mentioned. It is recommended to go for three to six reps per set with a total of two to three sets and then finish up with 1 to 2 sets, each having between 8 to 12 reps. The rest periods after each set should be between 3 to 5 minutes.
- The Suspension Trainer Y-Raise Exercise
This workout variation involves a suspension system like that of the TRX straps or Olympic rings. After mounting either of these systems, position your legs and body at a certain angle while hanging from the handles of the straps or Olympic rings with both palms facing inward and straight arms.
Please ensure these systems aren’t slacking.
Hold the handles in front of your chest as you lean away from the anchor point. Initiate overhead front raises by raising both arms upward and outward and at the same time keeping them straight.
Why is the Suspension Trainer Y-Raise Exercise Effective?
The majority of trap workouts we have involve using some heavy dumbbell or barbell, which is because of how our muscles are built. But the suspension trainer Y-raise exercise makes use of only our body weight in place of external loadings to work the upper, middle, and lower traps, including the shoulders. As a result, the traps and the entire body work through different motions, building motor control, balance, and stability.
Prescription & Expert Tips
Go for 10 to 12 reps per set in at least 2 to 3 sets. And then a maximum of 45 to 60 seconds of rest between each set.
Ensure your elbows are kept straight, and let your shoulder joint be responsible for the movement. Also, maintain a rigid spine and core throughout the movement as you continuously engage your upper back, shoulders, and traps.
- The Eccentric Isometric Deficit Deadlift Exercise
The deficit deadlift is the modified variation of the standard deadlift. Coupled with eccentric isometrics (a weight lifting technique that involves slow negatives followed by a pause while in a stretched position), it becomes quite an effective exercise for building the lower and upper body.
You can perform the eccentric isometric deficit deadlift exercise by first standing on an elevated platform (2 to 3 inches) and then sending your spine into a reasonably arch position extending your hips backward while maintaining a tall chest.
Activate your hips and legs to enable you to send the weight up, and pause for a few seconds before slowly lowering the weight (do not let go of the weight). At the bottom, also pause for a few seconds before allowing the weight to touch the floor. When it does, you can forcefully send it back up.
Why is the Eccentric Isometric Deficit Deadlift Exercise Effective?
Your traps, hands, and upper body experience constant tension because the weight is always on your hands and never gets dropped on the floor throughout the exercise. This results in stretching of the traps and upper back, which is also required for their growth.
Prescription & Expert Tips
4 to 6 reps per set with a total of 3 sets is ideal. The rest period after each set should not be longer than 2 to 3 minutes.
As you assume various positions, you have to maintain a constant level of tension. Three-dimensional trap muscles will be created as the angle of your torso changes gradually to the top phase from the bottom.
The middle and lower traps are bound to be forcefully engaged at the bottom phase, while the top phase works on crushing the upper traps. Using a deadlift technique while assuming a squat stance will make this workout variation more user-friendly.
- The Snatch-Grip Deadlift Exercise
This popular trap workout involves a wider grip and engages the lifter’s lats during the exercise. This exercise also stimulates the size and strength of the entire body, including hypertrophy and muscularity in the trap muscles.
To perform this trap workout variation – first, bend over at the knees and hips after assuming a standing position with feet hip-width apart. Firmly hold onto the barbell with your hands as wide as twice your shoulder width, and then send your spine back into a moderately arched position. Initiate a deadlift sending the weights through your hips and legs.
Why is the Snatch-Grip Deadlift Exercise Effective?
The wide hand placement is responsible for creating immersing tension on the traps and upper back when performing a snatch-grip deadlift. It is also responsible for creating a deeper range of body movement as a deep starting position is required to lift the weights. Only a few exercises can match the effects of the snatch-grip deadlift exercise.
Prescription & Expert Tips
The ideal number of reps per set for this workout variation is from 3 to 8, with a maximum of 3 to 5 sets. Rest periods should not exceed 2 to 4 minutes after each set.
- Pulldowns/Pull-ups, Chinups, & Rows
Your trap workout routine should always include pulldowns, chin-ups, rows, and pull-up movements as they feature different angles that target a variety of muscles found at the upper back. All of these moves will send your body into contracted and stretched positions. These contractions and pauses are bound to engage the upper back muscles, targeted traps, and lats. It is crucial to pause for a few seconds as they do
Why are Pulldowns/Pull-ups, Chinups, & Rows Effective?
All of these moves are lat-dominant variations, so why add them to this list? Well, for every upper-body pulling workout, the middle and lower traps also play a crucial role.
A lot of weight lifters focus more on upper-track workouts, and because of that, they become upper-trap dominant only. Well, there’s a need for balance. And that’s where the vertical and horizontal pulling motions come into play.
The above-mentioned moves are bound to work both the upper and lower trap muscles when performed correctly.
Prescription and Expert Tips
6 to 10 reps per set with a total of 3 to 4 sets is a good place to start, and 2 to 3 minutes rest after each set is ideal.
When performing the above-mentioned moves, it is important to maintain a proper form, initiate pauses in both contracted and stretched positions, and also engage and squeeze all the upper back muscles, including the traps and lats.
Also, it is important to have shoulder blades and reversed spinal augmentation in all the positions with contractions. Avoiding these crucial mechanics will result in a failed attempt to target the middle and lower trap muscles, straining the upper traps and anterior shoulders.
- Rack Pull Exercise
Another fantastic routine to improve your trap workout procedure.
The rack pull is an intense alternative to deadlifts. It efficiently develops the pulling strength of the lifter. It also stimulates a variety of muscle groups in the upper back, hamstrings, erector spinae, hand, and forearm muscles. It will require a barbell and a power rack to carry out this trap workout variation.
Place the barbell on the power rack just at a height above the knees. Extend your hips backward while maintaining a neutrally arched spine, and then initiate the rack pull movement after firmly gripping the barbell. Send your hips in a forward direction as you stand with the barbell, pause at this position for a few seconds.
Why is the Rack Pull Exercise Effective?
With this exercise, the upper back is responsible for supporting the heavy load, although the initial movement comes from the hips. The stretch and tension associated with the rack pull exercise are responsible for developing the trap muscles.
Prescription & Expert Tips
First, begin this body movement with a heavier load and fewer repetitions (2 to 6) per set (3 to 4 sets max). The second phase can feature lighter weights with a maximum of 10 to 12 repetitions. 3 to 5 minutes of rest after each set of the first phase is ideal, and 2 minutes maximum for the next.
- Giant Strip Barbell Shrug Exercise
The giant strip barbell shrug workout has similar features to the regular dumbbell shrug. However, the difference is in the direction and range of motion the shoulders shrug in and the deduction of weights after each set.
Begin this exercise by first loading up a barbell with weights you are certain you can handle. Afterward, assume a standing position with the barbell in hand while maintaining an upright posture, and begin shrugging your shoulders upward and downward.
Why is the Giant Strip Barbell Shrug Effective?
Most weight lifters usually end their trap workout with giant strip barbell shrugs. This is because it amplifies the development of the entire upper back, not just the traps. Usually, the after-effect (intense burn) is almost unbearable. However, the outcome will be worth it and outweigh any temporary discomfort.
Prescription & Expert Tips
Always begin the giant strip barbell shrug with the heaviest load you can handle and go for 6 to 8 repetitions per set. After reaching your desired number of reps, remove a plate from each side of the barbell and go again. This time, go for as many repetitions as you like. Repeat this sequence until you have only a plate left on both sides of the barbell. Rest periods aren’t required with this workout variation, as you tend to catch your breath every time you strip a plate.
As you shrug your shoulders try not to move them forward or backward – always be cautious of the form you take.
- The Heavy barbell Squat Exercise
The heavy barbell squat exercise features the squeeze & pull technique – a technique responsible for creating spinal rigidity and tension in the upper back. Some lifters even say the technique is necessary for risk-free weight-lifting sessions.
Generally, Barbell squats focus on developing the lower body. However, they are also very effective in building traps.
To perform heavy barbell squats, load as many weights as you can lift onto the barbell and then assume a standing position with feet hip-width apart (ensure your feet are pointed outwards to maintain perfectly balanced knees). As you squat, focus on pulling and squeezing the barbell closer to your body instead of having it rest on your back like the traditional way.
Why is the Heavy Barbell Squat Effective?
During this exercise, the upper back and traps undergo severe isometric contraction to support the barbell resting on the shoulders and upper back.
Prescription & Expert Tips
3 to 8 repetitions per set with a total of 4 to 5 sets of this body movement, and the combination of higher volume and heavy weight, then finishing off with a set of 10 to 15 repetitions will effectively work not just the legs but the traps, shoulders, upper back, and neck.
Avoid tilting your head up when carrying out this workout as this can cause neck impingements and hyperextension. Instead, maintain a neutral head position with relaxed shoulder blades.
- The Barbell Push Press Exercise
This is just an alternative to the barbell overhead press. It is one of the most effective mass and strength development programs you can find in a gym. It is quite effective at building and strengthening the upper body. You can effectively carry out this exercise by either lifting a loaded barbell from a power rack or by lifting the barbell to your shoulders or upper chest. Slightly dip your knees to assume a partial squat position, and forcefully drive the barbell above your head in a swift motion. Once in this position, pause for a few seconds to assume control of the barbell.
Why is the Barbell Push Press Effective?
When you drive the barbell over your head and pause for a few seconds, automatically, your traps will be subjected to instant crushing from the weights. This does wonders with building the trap muscles.
Prescription & Expert Tips
Due to the coordination and skills involved with executing the barbell push press exercise, the ideal number of repetitions per set is 1 to 5, with a total of 4 to 7 sets. This is enough for increasing power output. A 2 to 5 minutes rest period after each set is highly recommended as this is a more physically demanding trap workout.
Pausing at the top of this body movement is the highlight of this exercise – this is responsible for working the upper back and traps as you will find yourself wrestling to stabilize the barbell.
Frequently Asked Questions
Below are some of the most frequently asked questions concerning trap workouts.
Who Can Perform Trap Workouts?
News flash, well-developed traps aren’t only meant for bodybuilders. The need for healthy traps applies to everyone, including older adults and pregnant women. Older adults need healthy trap muscles to weigh off balancing issues. The same goes for pregnant women, as pregnancy causes a change in the center of gravity which constantly pulls them forward. If you have any underlying health issues, it is advisable to seek the counsel of your health provider before engaging in any of the above-listed trap workouts.
Can the Trapezius Sustain Injuries?
Injuries associated with the trapezius are rare to occur. However, it is mostly experienced by intense bodybuilders who overwork the traps by utilizing too much weight. Just as it is with every other exercise, it is important to always begin with lighter weights and then increase them as you progress.
What are the best trap workouts?
These exercises can be seen above.
Conclusion
At the mention of traps, people begin to picture the gigantic neck muscle of a bodybuilder. Well, controlling and supporting the neck movement is one use case of the traps. They also come in handy when lifting heavy objects off the floor.
Executing the above-listed exercises is bound to build healthy trap muscles. However, it will also be in your best interest to always assume proper formation or consult a fitness professional to prevent unforeseen circumstances such as sustaining injuries.