upper traps

[feiajii]

Ive been doing some research.. the upper fibers of the traps run horizontally so some claim machine rows or seated rows would be better for trap hypertrophy mixed with an isometric stretch exercise (deadlift, farmer walks, power shrugs) rather than regular shrugs.. anyone have experience with this?

[jborch]

What you listed is pretty good.. Just focus on intensity when your training them and they should grow. Additionally they get a lot of indirect work with most exercises, best of luck m8.
- Barbell overhead press
- Seated dumbbell press
- Lateral raises
- Deadlifts
- Shrugs (any variation)

[feiajii]

bump

[Dread0124]

I feel the traps working well if I do facepulls but set the pulley deal like one or two spots below face level...also BB overhead press getsbem pretty good

[HeMB]

Cheat/power shrugs

[Garage Rat]

They all contribute to trap strength and some size but i think it would vary from person to person and your genetic development.
A trap movement i like for "upper" are seated DB shrugs with a hold/pause at the top squeezing on every rep.
Tuck the chin down to the chest so you can get little bit of extra range at the top.
Also let the DB's come all the way down to try and stretch the traps at the bottom.
IMO the machine or chest supported rows hit the mid center part of the traps.
For these you need to fully stretch let the arms go way forward almost a dislocate but not and initiate the beginning of the pull with a shrug as far as you can back and then continue with the pull using other upper back and lats.
If you just get into jerking the pull you take out a lot of the trap part of the pull.