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How To Get Those Stubborn Traps To Grow!

Learn how to finally make your traps grow with these easy to do exercises! Force your traps to grow and build a great body!


Upright Rows

Standing with the bar in front of you, grab the bar with about a 6 inch width between your hands.

Slowly bring the bar up to your chin for a count two seconds then slowly lower the bar for a count of about four seconds.


Click To Enlarge.
Upright Barbell Row.
Video : Windows Media - Real Player

Perform 3 sets of 6-12 reps. Increase the weight on each set and decrease the reps.


Front Shrugs

Shrugs are a very effective exercise for building your traps, but most people who perform shrugs do them incorrectly (i.e. they use too much weight and don't fully contract the muscle). The Trapezius muscle is mostly an endurance muscle (if you think about it, it has to hold up the weight of your arms all day long and thus would respond better to a higher rep workout).

Meaning it takes a lot of reps to get it to grow. There are four very effective exercises that isolate the traps and done correctly will cause your traps to grow tremendously. Grip a barbell about shoulder width-apart. Un-rack the bar and hold it against your thighs (the bar should be around the middle portion of your thighs- this is the starting position).


Click To Enlarge.
Front Shrug.
Video : Windows Media

With the bar resting against your thighs and your arms extended, slowly "shrug" the bar until you can't move the bar any higher because your traps will be fully contracted (flexed). Think of it as trying to touch your shoulders to your ears. Then slowly lower your shoulders until the bar is back in the starting position. Remember to keep your arms straight and look forward throughout the set.


Behind The Back Shrugs

Same steps as front shrugs except the bar will be behind you instead of in front of you.


Click To Enlarge.
Behind The Back Shrug.
Video : Windows Media


Dumbbell Shrugs

Grabbing a pair of dumbbells, hold them at your sides.

Slowly "shrug" the dumbbells. Again try and picture touching your shoulders to your ears. Then lower the dumbbells back to the starting position.


Click To Enlarge.
Dumbbell Shrug.
Video : Windows Media - Real Player


One-Arm Dumbbell/Cable Shrugs

Same motion as with dumbbell shrugs except you are only using one at a time instead of both at the same time.

By doing one-arm shrugs it allows you to contract the muscle a lot more than by doing it with both arms at the same time.


Click To Enlarge.
Cable Shrugs (Shown Using Two Hands).
Video : Windows Media - MPEG - Video iPod

When doing shrugs you want to do three sets with about 10-20 reps a set (always stay above 10 reps).

Do about two or three exercises for your traps each time you work them out. For example:

Thanks,

Nick Cerone

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ptgooroo

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ptgooroo

question...i do the basic trap excercises but my right trap has grown alot bigger than my left. would i just do an extra set of one arm shrugs on my left to correct this?

Jan 6, 2013 1:14pm | report
RCM3

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RCM3

Hey guys about the one trap being bigger than the other. You might want to look into something called "Self Myofascial release" or what most people just call "rolling out". Over time it can fix imbalances of the muscles which is most likely causing one side to be bigger than the other. Alignment is what my certification is surrounded so I see it a lot in my clients. Good Luck!

Feb 1, 2013 7:43pm | report
DannyNova1

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DannyNova1

for me its also like this.. but for me the left side grows more... and I don't use barbells for shrugs only dumbbells like this the other side doesn't help to lift less or something... I don't know why its like this

Jan 28, 2013 8:03pm | report
  • Body Stats
  • ht: 15'5"
  • wt: 185.19 lbs
  • bf: 16.0%
RCM3

Rep Power: 0

  • rep this user
RCM3

Hey guys about the one trap being bigger than the other. You might want to look into something called "Self Myofascial release" or what most people just call "rolling out". Over time it can fix imbalances of the muscles which is most likely causing one side to be bigger than the other. Alignment is what my certification is surrounded so I see it a lot in my clients. Good Luck!

Feb 1, 2013 7:44pm | report
29dan

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29dan

doing deadlifts will help you grow decent traps

Jul 3, 2013 7:40pm | report
Buffel96

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Buffel96

Its still crap after all those times doing these excersizes

Dec 29, 2013 12:05pm | report
  • Body Stats
  • ht: 17'5"
  • wt: 209.44 lbs
  • bf: 17.0%
Showing 1 - 6 of 6 Comments

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