Best workout for traps – Strengthening your trapezius muscles (commonly referred to as the traps) is key to a powerful physique. This workout uses targeted exercises that can help you create an impressive set of traps and a stronger, more balanced upper body.
Barbell Shrugs
Barbell shrugs are an effective exercise to build the traps. To perform this exercise, stand erect with a barbell held in front of your thighs and your hands shoulder-width apart. Keeping your arms straight and core engaged, slowly raise the barbell towards your chin, hold for a few seconds, then slowly lower it back down.
Face Pulls
Face pulls are great exercises to work both the traps and your back muscles. To perform this exercise, stand with a cable rope attached to a high pulley. Grasp the rope with an overhand grip, pull it towards your face while keeping your arms close to your head. Your palms should be facing each other as you do this. Aim to bring your upper arms back so they’re parallel with your body and pause for a few seconds before returning to the start position.
Upright Rows
Upright rows are an excellent exercise for building your traps. Stand with your feet shoulder-width apart and grab a barbell with an overhand grip. Keep your elbows up and use a shoulder-width grip as you pull the barbell towards your chin, pause here for a few seconds and then slowly lower it back down to the starting position. Make sure you keep your back straight throughout the entire movement to get the most out of this exercise.
High Pulls from Hang Position
High pulls from a hang position are another great exercise for targeting your traps. Start by grabbing the barbell with an overhand grip, slightly wider than shoulder-width. Keep your core tight and bend your knees a bit as you hang down from the bar. From here, powerfully pull the bar up towards your chin making sure to keep your elbows high throughout the movement. Pause at the top of the movement and then slowly lower it back down to the starting position.
Seated Overhead Presses with Elbows Elevated
The seated overhead press with elbows elevated is an excellent compound exercise for targeting the middle trap muscles. Start by sitting in a tall chair, holding two dumbbells to your sides with palms facing forward. Then, drive your elbows up and outwards so that it’s higher than your wrists as you press the weights above you. Control the weights throughout this exercise and pause at the top before lowering back down to the start position.
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