Killer traps...

[aitormi]

What are the best exercises to hit the traps? Shrugs seem to be working ok so far...

[clusternakker]

shrugs are probably the best.
rack pulls, deadlifts hit them hard. farmer walks if you have the tools

[Gator87]

Your traps are actually a huge part of your upper back. Seated rows with emphasis on shoulder roll works well too.

[Ironlife]

Reverse incline flyes
Heavy dumbell shrugs
deadlifts

[dungeonlifter]

Originally Posted by Ironlife

Heavy dumbell shrugs

I agree, I drop set them down the line ex: 100s, 90, 80, 70. 60 - 8-10 reps each, to the ears. Good luck bro.

[tehmac]

Why do people like huge traps? I guess it's very much part of the look if you are going for the huge bodybuilder body, but I think they can overpower too much. I think it doesn't help the fact that they can make you look more narrow built than you actually are if you don't have wide shoulders. Am I alone in this (probably, lol)?

[BoakeCity]

Originally Posted by Gator87

Your traps are actually a huge part of your upper back. Seated rows with emphasis on shoulder roll works well too.

wouldn't that do the same as t-bar row?

Originally Posted by tehmac

Why do people like huge traps? I guess it's very much part of the look if you are going for the huge bodybuilder body, but I think they can overpower too much. I think it doesn't help the fact that they can make you look more narrow built than you actually are if you don't have wide shoulders. Am I alone in this (probably, lol)?

yep

[Juggernaut33]

Heavy dumbell shrugs with a peak contraction at the top of the movement will add to trap size.

[hulkinout]

I do better with rack pulls myself because of rotation issues, but I've gotten shrugs to work for me better when I use a bar behind my back. Do them in a power rack.

[Fury22]

Power Shrugs FTW.

[Skreddy]

Not sure what its called but the only time I can hit the lower and middle part of my traps spot on is what I call BB Trap Rows. Its basically a slightly more erect version of a bent over row. I just contract purely from my traps not arms. If I knew the proper name I'd tell ya.

Also cable shrugs are great to break up monotony. I love the challenge contracting 100% from the traps and not arms.

[jafisc]

have any of you tried what i have always called LOU's? it is an exercise made famous by of course lou ferigno. sit on the end of a bench with your feet directly in front of you, grab two db's, between your legs, then bring them up around your legs, up over them squeezing your shoulders or traps together. i have found this works good for thickness instead of adding height to your traps.

[32401975]

Originally Posted by Fury22

Power Shrugs FTW.

I absolutely hate those, imo jumping/jerking like that with real heavy weight is asking for trouble. I've suffered at the hands of the power shrug, never again.

[Mysterious One]

Very heavy rack deadlifts and shrugs done for years and adding weight whenever possible.

Just look at the dudes who have the biggest traps (and are not genetically gifted in that department) and you will see that they have payed their dues with years of shrugs and/or deadlifts of some sort. Pulling 600+lbs in any shape or form for a dozen or more reps will make anyone's traps explode.

[northswell101]

This is a stupid question but can you explain rack pulls

[hscrugger]

one thing i do every now and then is a seated cable row with a rope attachment, and instead of bring the rope to my chest, i bring it up to collarbone-height. it's good for lower trap thickness, which is important to having good traps from the rear. Other than that, heavy DB shrugs with the DBs on the front of your thighs and BB shrugs (front or back) do wonders. There really isn't a trick to getting your traps to grow. they're like weeds, babies, and calves: given the right circumstances, they grow fast. just get in there and shrug it out.

brennan

[nateakabear05]

Originally Posted by clusternakker

shrugs are probably the best.
rack pulls, deadlifts hit them hard. farmer walks if you have the tools

I would rep you if you weren't in the red.


But all these exercises work well for getting big traps.

[nateakabear05]

Originally Posted by northswell101

This is a stupid question but can you explain rack pulls

Its basically deadlifts in a squat rack, you just have the bar starting at your knees or slightly below and then lift from there. Just a shortened range of motion compared to the deadlift.

[northswell101]

Ok I'm familiar with those just didnt know the name. Thanks

[scratchx]

Power Cleans
Full Cleans
Snatches

on top of what has been mentioned

[Purpl3Wrizzl3]

All of theses hit your traps:

shrugs
deadlift
upright row(close grip)
rear delt flys

even BB rows
reverse grip hits the lower portion of your traps
overhand targets your upper portion.

so my advice would to train traps on back day since more back movements also hit the traps, works well for me,.

[tyty88]

dead lift with a shrug at the top works wonders for me but u cant do it with the upp weights

[Retardo-pex]

Originally Posted by aitormi

What are the best exercises to hit the traps? Shrugs seem to be working ok so far...

Any type of snatch or clean work will really get them going.

[sam9007]

Originally Posted by tehmac

Why do people like huge traps? I guess it's very much part of the look if you are going for the huge bodybuilder body, but I think they can overpower too much. I think it doesn't help the fact that they can make you look more narrow built than you actually are if you don't have wide shoulders. Am I alone in this (probably, lol)?

The skinny look bad with traps that are large but if your wide built your look pretty good with large not excessive traps. imho.

[was140]

behind the back BB shrugs