Bigger and stronger traps make your personality tremendous but most of us are struggling to get these desired traps. There are different effective exercises that will help you transform your traps muscles. In this program, we will be sharing 10 best trap exercises for muscle building.
This program includes exercises that directly hits your trapezius muscles and develop your back muscles. You will also improve the strength of your upper body and your spinal movement. Here are some more benefits of training your traps.
Benefits of training traps
- Builds Strength- Training your trapezius muscles will improve your muscular strength.
- Improves muscle coordination- Trap exercises also improve your muscle coordination and hypertrophy. Spinal movement is also improved with these exercises.
- Building an inspiring back- These exercises will target your muscles and help in building an inspiring back.
Let’s get started with these 10 best trap exercises.
10 Best Trap Exercises For Massive Gains
Here is a short brief of exercises we will cover in this program.
| Exercises | Sets | Reps |
| Face Pull | 2-3 | 10-12 |
| Dumbbell Military Press | 3 | 12, 10, 8 |
| Barbell Shrugs | 3 | 8-10 |
| Incline Dumbbell Shrug | 3 | 15, 12, 10 |
| Dumbbell Lateral Raise | 2 | 10-12 |
| Rack Pulls | 2-3 | 12, 10 |
| Overhead Barbell Shrug | 2 | 10, 8 |
| Dumbbell Shrug | 3 | 12, 10, 8 |
| Dumbbell Overhead Carry | 2 | Till failure |
| Barbell Behind The Back Shrug | 2 | 12, 10, 8 |
1. Face Pull
An effective trap exercise you can easily perform with cable machine and resistance band. Targets your rear deltoids and middle traps. If you want to develop a proper form of your back and shoulders then follow this workout. Here is a proper tutorial for this workout.
Targeted muscles- Rear deltoids and middle traps
How to do
- Set the cable machine at your eye level and grab the rope handles with an underhand grip.
- Keep your elbows high, squeeze your shoulder blades, and pull the rope towards your face.
- Pause for a while and then slowly return back to the starting position.
Complete 2 to 3 sets of 12, 10 reps each.
2. Dumbbell Military Press
Dumbbell military press is a shoulder builder exercise to train your traps. It primarily targets your traps and deltoids. Also strengthens your core and glute muscles. Beginners should perform this exercise with low weights and more reps. Here is a tutorial for this trap exercise.
Targeted muscles- Deltoids, traps, etc.
How to do
- Grab a pair of dumbbells in your hand with an underhand grip. Raise them to your shoulders height.
- Keep your core tight and your back straight.
- Now squeeze your shoulder blades and lift the dumbbells up.
- Pause for a second and then lower down the dumbbell to the starting point.
Complete 3 sets of 12, 10, 8 reps of this exercise.
3. Barbell Shrugs
Shrugs are called as the best trap exercise for massive gains. It comes with barbell and dumbbell variations. Barbell shrugs target your traps, shoulders, and upper back muscles. Also responsible for increasing your muscular strength. Let’s jump on how to do this exercise.
Targeted muscles- Traps, shoulders, and upper back muscles.
How to do
- Stand straight and grab a loaded barbell on your hands with an underhand grip at your waist level.
- Keep your back straight and slightly lean forward. Now shrug your shoulders slowly.
- Pause and return back to the starting position.
Complete 2 to 3 sets of 12, 10, 8 reps each.
4. Incline Dumbbell Shrugs
Another shrug exercise which will isolate your traps muscles effectively. Incline dumbbell shrugs target your lower traps, shoulders, etc. Shrugs in an inclined position directly hit your primary muscles. Go ahead and perform this one of the best trap exercises.
Targeted muscles- Lower traps muscles.
How to do
- Lie down in an inclined bench with your chest down.
- Hold a pair of dumbbells in your hands and hang down your hands straight.
- Now shrug up your shoulders and feel the burn. Pause and repeat the reps.
Complete 2 to 3 sets of 15, 12, 10 reps each.
5. Dumbbell Lateral Raise
Dumbbell lateral raise is another effective trap exercises for muscle building. It focuses on your lateral and anterior deltoid and also improves your muscle coordination. Low weight and more reps is an effective way to do this exercise. Go ahead and perform this exercise.
Targeted muscles- Deltoid muscle groups.
How to do
- Stand straight with your legs shoulder-width apart. Grab a pair of dumbbells in your hands and hang them straight down.
- Slightly bend your elbows and slowly raise your arms to your sides.
- Pause and stretch your targeted muscles. Return back to the starting position and repeat.
Complete 3 sets of 12 to 10 reps each.
6. Rack Pulls
Rack pulls not just only work on your traps but also strengthens your muscles. This compound lifts directly targets your upper back, glutes, and hamstrings, etc. Also, improves your grip strength. Follow this tutorial to perform this trap exercise.
Targeted muscles- Upper back, glutes and hamstrings, etc.
How to do
- Set up the barbell above the racks. Grab the bar with your hands shoulder-width apart.
- Hinge out your hips and keep your back straight.
- Now pull the bar up slowly, pause, and the lower back down to the starting position.
Complete 2 to 3 sets of 12, 10 reps each.
7. Overhead Barbell Shrug
Another shrug workout with a barbell is the best trap exercise for muscle building. Overhead barbell shrug isolates your trapezius muscles and strengthens your muscles. This isolation workout is an intermediate level workout. To build power and strength you can perform this workout.
Targeted muscles- Traps muscles
How to do
- Hold a barbell above your head with an underhand grip. Keep your feet shoulder-width apart.
- Keep your back and arm straight. Shrug your shoulders down to your shoulder level.
- Pause for a while and then return back to the starting position.
Complete 2 sets of 10, 8 reps each.
8. Dumbbell Shrug
Dumbbell shrug is one of the best trap exercises to get stronger traps. This exercise works on your upper and middle trapezius muscles. It also improves the stability of your body. To make this exercise more effective follow low weights with more reps rule.
Targeted muscles- Upper and middle trapezius.
How to do
- Hold a dumbbell in your every hand and let them hang on your sides.
- Keep your feet shoulder-width apart and your head looking forward.
- Now shrug up slowly and feel the burn in your muscles. Pause and return back to the starting point.
Complete 3 sets of 15, 12, 10 reps each.
9. Dumbbell Overhead Carry
An amazing exercise to train your shoulders and back muscles properly. Dumbbell overhead carry works on your traps and shoulder muscles. Also helps in increasing strength and hypertrophy of your body. Try this different workout to get bigger and stronger traps.
Targeted muscles- Traps, shoulders, and triceps, etc.
How to do
- Grab a pair of dumbbells in your hands and raise them above your head such that your palms are facing each other.
- Keep your upper arms next to your ears and now walk forward.
10. Barbell Behind The Back Shrug
Barbell behind the back is another effective trap exercises that will help you get massive traps. It works on your upper back and traps muscles and also improves your stability. Here is a proper tutorial for this workout.
Targeted muscles- Upper back and traps muscles.
How to do
- Grab a barbell from behind your back with an underhand grip.
- Keep your back straight and head straight forward.
- Now perform normal shrug and feel the hit on your muscles.
Complete 3 sets of 12, 10, 8 reps each.
10 Best Trap Exercises For Massive Gains PDF Download
Conclusion
In this article, we have briefly explained about the 10 best traps exercises for massive gains. Includes all exercises to get bigger and stronger traps. Follow this effective program with full intensity for at least 4 weeks to see results. All the best and stay strong. Buildingbeast.
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