what can i do to build traps?

[supnut]

the only exercise ive ever heard of for traps is just shrugging while holding weights
is there anything else that works?
please explain the exercise guys cuz i wont know what you mean by just the name of it

[Fudog1138]

Read this first.

http://www.bodybuilding.com/fun/bbmaintrain.htm#traps

[supnut]

okay.... but wtf is a reverse shrug?

[Retardo-pex]

i'd stay away from reverse shrugs...i've heard they're no good for your shoulder and its a more natural position to use the dumbbells by your side...and if they grow fast, don't over do it..i learned the hard way.

[Barnum]

I do small dumbells, standing, holding them to your side
and lifting up to a T position, arm strait. It also works your shoulders but you can feel it in your traps too.

[GoodForHisAge]

Do exercises for your shoulders, and your traps should build up too...

[Keyser_Sose]

Shrugs, shrugs, shrugs. Barbell, dumbell, and even kneeling dumbell shrugs are great fro your traps. Another good one is power shrugs using a barbell. On a power platform, take the barbell from the gound, just like doing a power clean, and do everything that you do in a clean, except the catch phase.

[HardBody]

Upright Rows
Shurgs
these are the best two!!!!!!

[durango]

reverse shrugs are done on a smith mach. with bar behind the back. awsome exersize do wide grip and narrow, it will hit the diamond part in the back of your traps

[Levrone2000]

you know shoulder injurys do happen but god u people seem to go to a real extreme next thing you know people will discourge every lift involving the shoulders (except for bench press b/c its too popular)

[Pale Assassin]

You can stick some cotteon pads under your clothes to make them look bigger. haha

[Millennium1]

If you have a hard time holding the heavy dumbells or the bar try to do shrugs on the standing calf machine. Usually this machine will have lots of weight and you can shrug without having to worry about your grip.

[Shake]

Grab the bar shoulder width on Smith Machine arms behind u leaning slightly forward....pull with traps in a backwards way...not straight upwards , backwards..kinda like a low row.....after that turn arnd arms infront leaning slighty over the bar...abs tight..pull with traps upwards..works the fron of the traps near ure neck..and the other one works the diamond part of ure traps....finish of with dumbells trap pulls...straight up..

[Pale Assassin]

Hey if all fails give my cotton pads idea try hehe

[Jay]

Hey u can also do shrugs nealing down on ur kness and do shrugs. Yuo can use db's at ur sides or at ur front. Also on an incline bench u go on it stomach on the bench(like ur humping it) this seems to work the innter traps, u can use much more weight on this so use some straps. Later-Jay


PS I LOVE TRAPS

[Lunk Alarm]

work your way up to a 600lb deadlift and if you still think your traps are small then try some band pull aparts medium high and low. if you still think your traps are small work your way up to a 200lb kettlebell swing. if you still think your traps are small after all this then I would get a second opinion

[DontBanMeBro123]

work your way up to a 600lb deadlift

Easier said than done

[JerryZV]

Smith Machine Shrugs and Upright Rows do it for me

[Loki7]

Dumbbell Shrugs, Rear Barbell Shrugs, regular Barbell Shrugs, Power Shrugs and Upright Rows are all great exercises to help your traps grow in my opinion...I've also found better growth hitting traps twice a week. Heavy Dead-lifts will Also definitely help your Traps grow bigger

[JoLaMu]

Upright Rows
Shurgs
these are the best two!!!!!!

This ^

[yopy]

supersetting smith machine shrugs and standing db's does it for me

[Atlasius88]

Something else worth trying if it fits into your split, underhand bb rows. Keeping my torso at ~45-60deg I definitely feel it in the diamond portion of the traps.

[Sprog]

10 year bump nice