Trap exercises are great for improving your traps. If you really want to optimize your long-term performance, you should begin utilizing the best low, mid, and high trap exercises! Exercise Number 1: Flat Arm Pull-Ups. Exercise Number 2: Box Squat-ishly Bent Arms.
Exercise Number 3: Prone Trap Exercise. The main difference between these three exercises is that you will be doing a single set of each for the best possible result. You can use any grip and perform three sets of each of the above exercises. Then you switch to working on the second level of each new trap exercises for the best possible workout.
As a general rule, the way to build trap strength and muscle endurance is to do a lot of seated rows, bent-over rows, and shoulder pressdowns. But you need to make sure that you are doing the right exercises for the given muscle group. In this case, your muscles need to become powerful and explosive. And the best exercises for this goal are seated rows, bent-over rows, shoulder presses, and upright rows.
Now let’s add some high-power output to our trap exercises. We want to get into a good “athletic cycle” so that we are always generating high-quality muscle groups that are not straining or tired. So the first thing we need to do is to start out with high reps for our sets. Then we want to progressively increase the reps for each set, and we should always avoid resting between sets.
OK. So now we know what our main compound exercises should be…our shoulders and deadlifts. But now I want to discuss another group of exercises. The trap is often neglected by many bodybuilders. They are much better than you think! You should include them in your workouts. Here are three exercises that are highly recommended if you want to build bigger trap muscles.
Front lateral raises – This is a great exercise for improving the front deltoids, the brachioradialis, and the rhomboids. This exercise is performed by laying flat on your back with a dumbbell in each hand. Next, you raise one dumbbell over your head while keeping your legs bent at 90 degrees. Next, raise the other side to the same degree, while curling your torso up towards the sky. 3 sets of ten reps.
Wide-grip dips – Do shoulder presses, narrow grip deadlifts, and upright rows, but don’t forget the overhand overhead dip! This exercise is very effective for improving the shoulders, upper body, and traps. Set up all three sets of overhead weight dips, and finish each set with a wide grip.
Overhead shrugs – Now this exercise targets the trapezius, which is the “powerhouse” of the upper body. First, position the barbell on your chest, with your elbows bent. Then take a wide grip of the barbell, with your palms facing your legs (toward your body). Tuck your elbow back under your chin, while bringing your shoulders as close to your body as possible. Do twelve reps.
Upright seated row – This exercise works the lower back, traps, and forearms. To perform an upright posture, position the barbell on the floor in a neutral position. Hold the dumbbells high, with your arms at shoulder width. Make sure that you’re in an overhand grip, with your palms facing your legs (toward your body).
Overhead shrugs – Do overhead shoulder shrugs but only while leaning against a wall, or a sturdy table. Do eight reps. You’ll want to alternate sides every four to six sets. To work the traps, do sets with four reps, then switch to doing four areas on the other side. To do heavy weight, do sets of sixteen, then switch to heavy weight sets of 32, then finish with another heavy set of 32. Remember that proper form should be utilized when performing these overhead shoulder shrugs.
Shoulder shrugs – Lie flat on your back with a dumbbell in each hand. Place the thumbs on the inside of your shoulders, making sure that they are facing toward your legs. Keep the barbell in your hands until the shoulders begin to rise, at which time they will be halfway up your torso. Squeeze the barbell out of your hands, lowering it slowly until your elbows become parallel with the floor. In the isometric position, your elbows should remain close to your legs throughout the contraction. The weight of the barbell should be held in the hands until the shoulders begin to lower themselves, at which point they will be about one foot away from the floor.
Basic trap exercises are easy to execute and limit the risk of injury. When beginning the workout, use lighter weights and higher reps to ease your muscles into the workout. Do a few sets with standard weight, then switch to heavier weights and reps. Keep the exercises fresh and vary them periodically to keep your body guessing. For maximum results, don’t rest between workouts. If you give your body adequate rest between workouts, your body will be more likely to recruit muscles during your next training session.