Need a solid upper trap exercise

[Crazy Monkey]

So the upper fibers of my traps REALLY suck...make me look skinnier/make my shoulders look narrower than they are

I need an exercise that will help me target the fibers around the acromion of the scapula (where it meets the clavicle)

currently using wide grip shrugs...im willing to hit them 2-3 times a week...just need a few solid exercises

[LatinoMusculito]

Just posted this in another thread.

As for shrugs, yes you want to definately work your traps effectively, but you have to do it right. Not simply shrugging up and down, because after years of doing that I found that my 'upper-upper' traps (where it rides up the neck) were like non existent.

So what I started doing are:

-Behind the back BB smith shrugs
-DB shrugs
-BB shrugs

When I do the shrug, I make sure I pull with my entire traps and try to contract the upper traps that rides up the back of my neck. If done properly you head should shake, almost like you are using your traps AND your neck to pull up the weight during a shrug.

When I do Db shrugs, I tilt my head back and let my shoulders droop so that I feel a stretch at the very top of my traps so I feel it in my neck. Then I squeeze up and try contract with my neck/upper trap.

My upper reaps have improved and my neck is looking a lot more proportional. When I tilt my head back it look massive.

[Crazy Monkey]

Originally Posted by LatinoMusculito

Just posted this in another thread.

great post...thanks...I've actually been doing wide grip behind the back...im going to try the DB suggestions

[lowandslow]

Not sure how effective it is in a BB perspective but my workout from the other day left my traps hurting for almost a week.

6 sets of 4 hang cleans,
6 sets of 4 power cleans,
6 sets of 4 dead lifts
5 sets of 12 bb shrugs..

Like I said that really is overkill for one day, but it was fun and I needed that feeling in my traps to keep me motivated.

[LatinoMusculito]

Originally Posted by Crazy Monkey

great post...thanks...I've actually been doing wide grip behind the back...im going to try the DB suggestions

cool. the behind the back with the smith is my fav. I put my heels behind the bar and I lean forward and allow the forward lean to stretch the **** out of my traps and I contract mind muscle yes.

[94jettameowpsst]

heavy rack pulls
front bb shrugs
db shrugs
static holds

[circa82]

Originally Posted by Crazy Monkey

So the upper fibers of my traps REALLY suck...make me look skinnier/make my shoulders look narrower than they are

I need an exercise that will help me target the fibers around the acromion of the scapula (where it meets the clavicle)

currently using wide grip shrugs...im willing to hit them 2-3 times a week...just need a few solid exercises

Suggest you go for dumbbell shrugs, straight up and down, trying the old stuff-your-ears-with-your-shoulders schtick. Its the best way to understand the purpose of this exercise given the limited ROM. Also try constant tension-don't relax your traps at the bottom of the movement but bring your shoulder up as far as possible and hold for a 1 count.

Hope this helps.

[rich7171]

How about heavy upright rows, I have been doing them for a little while and am pretty happy with the overall shape of my development so far.

[aman88]

you can try up right cable rows using the rope. do not do them first, but last they are great to pump blood and burn your traps. dont do it narrow grip tho thats terrible for your rotator cuff.

[MWheatley]

Weighted close grip pullups.
Upright rows on the smith machine - Lean forward as much as possible pulling the bar o your upper chest.
Deadlift

If they dont build up with these in your routine somewhere your problem is elsewhere - nutrition/rest

[Defiant1]

Originally Posted by Crazy Monkey

So the upper fibers of my traps REALLY suck...make me look skinnier/make my shoulders look narrower than they are

I need an exercise that will help me target the fibers around the acromion of the scapula (where it meets the clavicle)

currently using wide grip shrugs...im willing to hit them 2-3 times a week...just need a few solid exercises

You are doing the opposite of what you need to do.


Try NARROW grip shrugs. This **** works. You will be amazed. A wide grip will move the focus more proximal to the neck.

dead hang power pulls or muscle cleans work this area too.

[Pullup17]

Originally Posted by Defiant1

You are doing the opposite of what you need to do.


Try NARROW grip shrugs. This **** works. You will be amazed. A wide grip will move the focus more proximal to the neck.

dead hang power pulls or muscle cleans work this area too.

Agreed. You can even try leaning slightly forward to hit it from a different angle.

[MDyoung86]

They say calves and traps are hugely genetic. That means you are going to need to give your traps extra focus if you dont have good ones to begin with. I would suggest something like this...

Upright rows -> Do them close-grip. The wider you go the more overall deltoid you will hit, the closer the grip the more traps you will use.

DB shrugs -> Try them standing, or seated on a bench. Straight up and down, try them in front of your body. mix it up, keep your body guessing.

Barbell or Smith Machine shrugs -> Try them both, mix it.

The key is to hit them HARD, just like you need to do with any exercise you do. They key is not to over do it, some people think more is better, three times a week probably too much. Maybe do a heavy session targeting the traps early in the week with very heavy weight and low reps and later in the week go lighter and more focused on the movement.

Eat, sleep, rest.

[NC_Tarheel]

This one's outside the box but have you ever tried overhead shrugs?? Good stuff and very taxing w/ not a lot of weight.

[Crazy Monkey]

took the advice of some of you and did a close grip shrug while leaning forward (tried it behind the back and in front)

just want to say...GREAT advice...felt it target what i wanted MUCH better

still have to try a few other suggestions...also need to get more sleep (diet and regimen is great...but school 8-5 every day is messing with my sleep)

[BritishSoldier]

Shrugs, high pulls, deadlifts and BTN presses have all contributed greatly to my trap size.