Trap exercises

[goldbondmafia]

What kind of traps exercises should I do to get them stronger and eventually bigger? They are the weak point in my body due to the fact that I don't know many exercises (trap wise) and I neglect them at times.

I usually do basic db shrugs and upright rows but what else could I do to improve them?

Also does anyone on here workout there traps more then once per week? I think I may need to in order to get them caught up..

[felktion]

Dead****inglifts

[kanis999]

Somebody posted this video the other day, and it seems to be helping a TON.

The basic premise is that traps are on the back side of your body. Naturally, to work them, you must pull the shoulder blades up AND BACK.

[BloodySalad]

If you do incline shrugs, you'll find that you'll naturally bring the shoulders back.

[kanis999]

If you do incline shrugs, you'll find that you'll naturally bring the shoulders back.

Incline shrugs are spectacular. Gotta work the lower and mid traps too, not just the upper.

[MuscleTechIan]

Behind-the-back shrugs off of a smith machine and lean forward slightly to engage the traps more.

[Bucknut8084]

I do BB shrugs twice a week. One day I do 3-5 reps for 3-4 sets. Second day I do 10-12 for 3-4 sets. I guess you could call it a power/hypertrophy split. You can load more weight with a BB. I bend over slightly from the hips. I raise and hold at the top for a 1 count and then semi-slowly back down.

Some like to do power shrugs. Look it up on youtube. You incorporate a partial rack pull with your shrug. Poeple do this to really load up the weight.

[stealthmedia]

All of those ^ plus face pulls

[ironwill2008]

Barbell Shrugs work well for most trainees.

Dumbbells work well too (use straps to keep your grip from limiting you), and will allow you to keep the weight at your sides, directly in line with your traps.

Smith Shrugs are another variant, and allow you to step slightly back from the bar, providing 'clearance,' and also a way to slightly shift the load back behind your neck at the same time. Some experimenting is called for with these in order to find your groove.

[Nastyy]

barbell shrugs
dumbbell shrugs
smithrack shrugs
straight bar cable rows
grab 2 plates hold them to your side and shrug
superset any with dumbbell flys/raises whatever they're called

and traps recover really quickly so you can hit them every second day if you want

edit:face pulls too, noticed a huge difference in my back after doing those

[Skywaysteve]

I have been doing shrugs but mine blew out when I started doing dead lifts.
I don't do shrugs anymore.

[yastafarian]

I do DB shrugs or BB shrugs, behind the back shrug with smith machine and BB (somtimes EZ bar) upright row.

However, about 2 months ago I started super setting DB shrugs, with behind the back shrug (using the T-bar) it worked out well for me, so I kept doing it. What do you guys think?