Want bigger traps!

[BulletSevenfold]

I want way bigger traps. Currently bulking. Need advice.

For traps currently I do free weight front BB shrugs and side DB shrugs. Usually anywhere from 6-10 reps. And 4 sets for each. I keep my body perfectly still and shrug as high as I can with a pause and squeeze at the top.

How can I improve my traps more? Is there more exercises I can do that would be beneficial? More or less sets? More or less reps? Slip on form and try a lot more weight?

Thanks brahs.

[Anthony21]

Deadlifts & Rack pulls

[first blood]

Upright rows, my personal favorite. Like 'em more with a DB, cause of greater range of motion, especially when theyre held infront of the legs while doing them


Close grip pull ups too

[mbinda]

Deadlifts & Rack pulls

^This.

[JerryZV]

best is smith machine shrugs imo. I've tried machine shrugs, db shrugs etc and I get the best pump from the smith machine. 90 lbs 10 reps 5 sets

[agarci7]

^This.

this lol...plus squats

[JMM1993]

I want way bigger traps. Currently bulking. Need advice.

For traps currently I do free weight front BB shrugs and side DB shrugs. Usually anywhere from 6-10 reps. And 4 sets for each. I keep my body perfectly still and shrug as high as I can with a pause and squeeze at the top.

How can I improve my traps more? Is there more exercises I can do that would be beneficial? More or less sets? More or less reps? Slip on form and try a lot more weight?

Thanks brahs.

i find that the trapezius responds well to explosive movements and isometric holds. the best exercises i can recommend to you which have also worked for me are cleans and snatches (f you don't have the form down for barbell, no worries... heavy db snatches and cleans will seriously wreck your upper back), along with any type of deadlift.

[BulletSevenfold]

Ah. So basically everything I've already been doing. Minus the upright rows, can't do those because of an old shoulder injury.

[jayluk4600]

Traps are my fav muscle I have hit them hard for over 20 years. Best exercises are Barebell shrugs, dumbell shrugs and cleans. Superset barebell shrugs with dumbell shrugs to add some spice to it. Or superset all 3 for a real burn if your feeling froggy.

Good luck to you

Also dont rotate your shoulders go straight up. Imagine trying to touch your ear with your shoulder. Flex those traps at the top.

[BulletSevenfold]

Traps are my fav muscle I have hit them hard for over 20 years. Best exercises are Barebell shrugs, dumbell shrugs and cleans. Superset barebell shrugs with dumbell shrugs to add some spice to it. Or superset all 3 for a real burn if your feeling froggy.

Good luck to you

Also dont rotate your shoulders go straight up. Imagine trying to touch your ear with your shoulder. Flex those traps at the top.

Alright i'll try some supersets and see how that works for me. And yep I always shrug straight up. Thanks for the help!

[Bumpus]

I typically do DB shrugs, for BB shrugs ya'll using a mixed grip or overhand (with or without straps)?

[BulletSevenfold]

I typically do DB shrugs, for BB shrugs ya'll using a mixed grip or overhand (with or without straps)?

I use overhand & straps with 245lbs on the BB. When I used to only do 225lbs i didn't use straps, but my hands start slipping bad with 20 more lbs i guess lol.

[gkicksass]

BB shrugs have worked best for me. i hit them 2x a week. once 8-12 reps and the second time 15-25 reps.


when you do BB shrugs, try leaning forward slightly and bringing you shoulders up to an imaginary point around your ears. hold for a sec and squeeze.


another possibity if you are too lazy to load up the barbell is to do shrugs on the standing calf raise machine. just shrug your shoulders instead of your calves.

[renglander]

Traps are my fav muscle I have hit them hard for over 20 years. Best exercises are Barebell shrugs, dumbell shrugs and cleans. Superset barebell shrugs with dumbell shrugs to add some spice to it. Or superset all 3 for a real burn if your feeling froggy.

Good luck to you

Also dont rotate your shoulders go straight up. Imagine trying to touch your ear with your shoulder. Flex those traps at the top.

Great advice right there!

[RMStateOfMInd]

i find that the trapezius responds well to explosive movements and isometric holds. the best exercises i can recommend to you which have also worked for me are cleans and snatches (f you don't have the form down for barbell, no worries... heavy db snatches and cleans will seriously wreck your upper back), along with any type of deadlift.

Best advise there. Isometric holds and explosive short setted repetitions with 75-85% of your maximum 1RM.