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Showing posts with label Trapezius. Show all posts
Showing posts with label Trapezius. Show all posts

Friday, June 23, 2017

Massive Traps – 6 Exercises Must Do

Tom Hardy is actually a great example of how having huge traps can make you look extremely muscular, even if your other muscle groups aren’t that big.

After all when you’re looking at someone, you’re mainly looking at their face. And with your traps only located a few inches away, it’s a great opportunity to show off your muscularity.

Also not many weight lifters, or even PRO bodybuilders, have GREAT traps (with 90% of them always training chest and arms). So if you do develop monster traps, you’ll really stand out from the crowd.

Traps are actually quite an intimidating muscle group too, as they resemble the same shape of a cobra when it spreads its ‘hood’ – done as a defence mechanism. This can be translated as a polite “Don’t f*ck with me”.

Big traps will make you look ready to pounce on any prey that gets in your way.


During a deadlift, the hips and legs work to lift the bar from the ground. The trapezius muscles (along with other muscles in the back) contract isometrically to keep a straight back. The traps also help you keep your chest up, which is critical to completing the deadlift.

Rack pull shrug

To perform this exercise set the safety pins in the squat rack at knee level. Load the bar with HEAVY weight, 100-120% of your deadlift 1RM. If grip strength is an issue, strap up for this exercise. Try to emulate your deadlift position as closely as you can. Pull the bar up to lockout and then shrug the weight, all in one motion. This will work the traps both isometrically during the rack pull and concentrically during the shrug.

Dumbbell Shrug

I prefer the dumbbell shrug to the barbell shrug, but let’s face it. Most gyms do not have heavy enough dumbbells that allow for us to do the dumbbell variation. This variation of the shrug allows you to get a more natural raise with the traps and definitely puts more tension on the traps.

Face Pull

Whether you perform the face pull on a low pulley, a high pulley or a mid-level pulley, face pulls need to be a routine part of your trap training. These days I focus on the high pulley and the pulley directly in the middle with the latter getting a lot of reps as of late. Stand a couple of feet from the attachment in order to get the optimal angle for trapezius recruitment.

Bent over lateral raises

Stand or sit on a bench, with your knees slightly bent, and hold a suitable weight

dumbbell in each hand. If you are performing standing bent over lateral raises, make sure that your upper body and the torso are almost perpendicular to each other.
The palms of your hands should be facing your body.
Extend your arms laterally on both the sides consecutively, inhaling deeply as you lift the weights with your elbows up. Ideally, the elbows should be at the shoulder height level for an efficient workout.


Take a look at any accomplished Olympic lifter and you will see the effects the clean has on the traps. The clean works the traps in a couple different ways; during the first pull you want a tight upper back. This is accomplished by squeezing your scapulae together. Scapular retraction is a great lower/mid-trapezius exercise. In addition, during the second pull of the clean, a shrug motion is performed completing your full extension, working the upper part of the trapezius muscle. If cleans are not something you want to take the time to learn, start by doing high pulls.

Tuesday, November 15, 2016

The Best Traps Workout For Men & Focusing On The Overall Mass The Muscle

It's winter, and that means more layers, baggier clothes and looser fits. But everyone needs to look a little larger than they are, and a good way to show off your body is with bigger traps, especially when it's cold outside. Here are five moves you must use to blast your traps.

Flared lateral raises

 This is an awesome twist on an already effective traps exercise. Using dumbbells, perform a traditional lateral raise but with your traps flared (or rotated) forward. You can do this by concentrating on pushing your shoulder blades back.

Traps push-ups

 Great to work the entire trap muscle. Think of a pushup, but instead of your hands on the floor, put your entire forearm down. When it comes time to push, use your back and push through your elbows and forearms. This seems easy at first but you’ll feel your traps working. Try putting a weight plate on your back if you feel you need to.

Shrug swing

 I like this exercise because it’s similar to a traditional front raise but with this slight tweak it works the lats a bit better. Holding a kettleball or weight in both hands and with your legs spread a bit wider than your shoulders, swing the weight (controlled) out in front of you and really try to shrug at the top of the motion.

Upright row

 I realize that this isn’t new or even out of the box, but it is an effective exercise to build big traps. When doing these though, concentrate on pulling up with the traps and avoid cheating by leaning forward or backward.

Cable Face Pull

Attach a rope attachment to the high pulley of a cable station. Grasp it overhand, as in a triceps extension, sit your hips back, and pull the cable to the bridge of your nose. Pause, then slowly return to the start position. This dynamic move has huge benefits for both the traps and the rear delts, and also helps to stabilize shoulders and improve posture.

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