In this article, we look at trap exercises and a routine to help you get those coveted big, muscular traps. After all, huge traps tell the whole world you’re hardcore and serious about gains. Not to mention, massive traps give you a look of strength and power. So if you’re ready, let’s get going!
Trap Exercises Begins With Understanding The Anatomy
I almost always include the anatomy of the muscles in question in my exercise or routine articles. After all, if you want to properly train a muscle, you should understand what it does. (1)
The traps, or trapezius, consist of three areas. They are:
Upper Trap
The upper traps originate on the back of your skull. It connects along the spine and ligaments of the vertebrae of your neck and inserts on the outer part of your clavicle. The upper traps shrug your shoulders upwards, extend your neck backward, and rotate your shoulders upward. This is the muscle that bulges around your neck when you do a “most muscular” pose. It literally makes or breaks the pose.
Middle Trap
The middle (and lower) traps originate along your mid spine and insert along the outer to the inner part of your shoulder blades. The middle traps squeeze your shoulder blades together.
Lower Trap
The lower traps bring your shoulder blades downwards.
By understanding the anatomy, you can see how certain exercises, like shrugs for example, really hit the area.
Trap Training
Ok, so when should you work your traps? Before I answer that, it needs to be understood that trap training on its own or separate from back really refers to the upper traps. That’s because, functionally speaking, your traps are part of your back. You see, when you train back, you’re automatically working the middle and lower traps. However, when you work an exercise like shrugs, which you would commonly do, you’re working mostly the upper traps.
That said, I don’t think all lifters realize how connected the traps are to the back. For example, many lifters work traps on Push Day. Now, I can see working upper traps with shoulders, but not the middle or lower traps. Therefore, for me it makes the most sense to work traps with your back and biceps.
The Top Trap Exercises
Shrugs
Shrugs may be the first exercise you think of when you think of a trap exercise, and rightly so. This exercise hits the upper and middle traps. It also has quite a few variations, which we look at next.
Dumbbell Shrugs
I’m assuming you’re doing your shrugs with a barbell. Yet, dumbbells are also very common. Some lifters prefer these because you can shrug a little higher with dumbbells, and also angle your hand position more. Besides dumbbells, you can also use a low cable, kettlebells, or even a resistance band for these.
Trap Bar Shrugs
Now, I’ve been aware of this bar for years. But, I’ve only used it once. It’s far more versatile than just using it for shrugs, but it is a great choice for that exercise. You stand inside the bar, grab the handles which force (on most trap bars) a palms-facing grip, and perform your shrugs. The bottom line is, if you have access to one, it’s a great option, try it out and see how it works for you!
Haney Shrugs (Behind the Back Shrugs)
Back in the 80’s, Lee Haney (8-time Mr. Olympia) was THE man. One of the things he did that no one else did were shrugs behind the back. Most likely, he just wanted an exercise that was associated with him. After all, Arnold had a couple, and the only (at the time) 8-time Mr. O should also have a few.
Haney shrugs are a good exercise, and are best done with a barbell. The best tip for this exercise is to understand that they have a very limited range of motion.
Upright Rows
Here’s another mainstay trap exercise. Personally, I stand in my Power Rack and use my 7-foot bar with a wide grip when I do these. That way, I’m hitting both traps and delts. However, this requires you to do traps with shoulders. Most lifters will use a more traditional grip width.
Deadlifts
This great exercise requires you to work traps (at least middle and lower) with your back. Take it further by doing shrugs at the end of a rep, only if you can handle the weight you should be using.
Rack Pulls
You can think of these as partial range deadlifts. Just like with regular deadlifts, you can top off your reps with shrugs.
Face Pulls
If I’m honest, I rarely do this exercise, and don’t care too much about it. Yet, it’s popular in the gym, and certainly transcends bodybuilding, moving into a more of a general fitness training. I also tend to see this as a finisher. Even so, try it and see how it works for you.
Try This Trap Routine!
Once you’ve decided when you want to work your traps, try this routine. This routine assumes you’re already warmed up, and that you’re working traps with back.
Deadlifts (If you do traps with back)
If you need to warm up: 3 sets x 12-15 reps
3 working sets x 6-8 reps
T-Bar Rows
3 sets – 8-10 reps
Lat Pulldowns
3 sets – 8-10 reps
Haney Shrugs – (Behind the Back Shrugs)
Go heavy on these, and as noted, the range of motion is only a few inches.
2 working sets x 8-10 reps
Barbell Shrugs
Pull up with your traps, hold, and squeeze at the top.
2 working sets x 8-10 reps
Here’s a Trap Routine For Push Day!
You’re doing this routine after your chest and before your triceps. You should already be fully warmed up.
Overhead Press
3 sets x 8-10 reps
Dumbbell Side Laterals
3 sets – 10-12 reps
Dumbbell Rear Laterals
3 sets – 10-12 reps
Barbell Shrugs
3 sets x 8 – 10 reps
Haney Shrugs
2 sets – 8 reps
Upright Rows
2 working sets x 8-10 reps
Performance Notes
First off, you can also do traps on their own day. If you do this, drop deadlifts and use any combination of the trap exercises presented here. I would begin with your heaviest exercise.
Focus on proper exercise form. These exercises are pretty simple. The main thing to remember is that, with shrugs, you pull with your traps. That’s huge and will make or break the exercise. Make sure you’re reaching failure within the prescribed rep range. If you don’t, add weight.
Make sure you lift the weight under control, from start to finish. Don’t let momentum do any of the work. Use the following tempo: 2-3 seconds to lift the weight. Hold at the top and squeeze for 2-3 seconds, then take 4 seconds to return to the start position.
Rest 60-120 seconds between sets.
Progressive overload is key. That means that when you can do the listed reps easily, add 10% more weight. Try to add weight every other workout to as many of the exercises as you can.
Add These Supplements
The first supplement you should be using is a good protein powder, it’s foundational. I suggest Hi-Tech Precision Protein. The primary advantage of this protein powder is that it optimizes protein synthesis by allowing leucine to break down and digest faster. Protein synthesis happens faster by making leucine more bioavailable. Not to mention, it tastes great while doing all this. From there, choose a pre-workout such as Gorilla Mind Gorilla Mode, one of the absolute best pre-workouts available. Need a budget-friendly option? I suggest Alpha Supps USA Pre. This is a great choice in the new “basic” category of streamlined, low priced pre-workouts.
In addition, I suggest a post-workout shake. I advise mixing EFX Sports Karbolyn with your Precision Protein. Since you’re building muscle, you should have creatine, even if it’s already in your Pre. Finally, if maximum mass is your goal, I suggest prohormones, but that’s more of a personal choice.
A Look At Nutrition
I always recommend consuming roughly 50% of your daily carbohydrates, and all of your simple carbs, in the hours that surround your workouts. I also advocate at least 1 gram of protein per pound of bodyweight. Logically speaking, it makes good sense to divide your daily amount up over several meals and shakes.
Summary
In this article on Trap Exercises, we not only checked out several great exercises, we looked at a couple of great trap routines, trap anatomy, plus nutrition and supplements. All that’s left is to go to the gym and hit those traps! Don’t forget to visit illpumpyouup.com and stock up on your supplement needs!
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