What exercises do you do for traps?

9

92StangMan

New member
I do barbell and dumbell shrugs. The back part of my traps is really developing but from the front side, they still lag behind. Am I leaving something out of my trap work out or do the front always lag? Once I flex my lats, the traps just go away.
 
Hammer strength shrugs, only problem is our's will only hold 6 plates per side and most days it's not enough. Me and Saks will go to the Smith machine (our dumbells only go to 150) and do one arm shrugs usually up to 3 plates per side (or at least ONE of us goes to 3 plates per side), we leave the counter weights attached so the weight will travel a little more smoothly.
Hit upright rows as heavy as possible, too.
Deadlift are, for me, a kick ass trap (and overall back) builder......
 
My traps seem like they are exploding. The things that I do that hit them are deadlifts, dumbbell and barbell shrugs, lever shrugs (on like a calf raise machine or level squat machine, when my grip is my limiting factor), dumbbel and lever lateral raises (but I go as high as I can, the last bit seem to work my traps). I've dropped the upright rows since they really seem to give me shoulder pain.
 
Switch up doing shrugs, front one time, rear next time. I prefer to do shrugs behind the back, but once I started switching, I 've noticed a lot more growth.
 
Since my gym has NO Hammer Strenght equipment, I guess I'll have to make due with dead lifts (since my back IS getting better), dumbell shrugs, rear and front barbell shrugs.
 
Hise shrugs work well for me, you can through alot of weight on and even in resting position there is tension on your traps. Also, something I've been doing the last month or so is incline bench shrugs ( face to the seat). Bring a towel unless you want to plant your face in a smelly bench seat. They are nice for a change up and shaping your traps but dont seem to be a real mass builder.
 
I always do regular DB shrugs, they work awesome for me. You could do them sitting down as well, this will prevent you from bending your elbows too.
 
All great excercises. At the end through in some 1 arm shrugs on the smith press. It will work the hell out of your traps.expolde up sqeeze for 2-4 seconds slow down.
 
I only work them specifically once a week, I'd rather undertrain and grow than overtrain, and NOT grow
 
bigshug said:
Me and Saks will go to the Smith machine (our dumbells only go to 150) and do one arm shrugs usually up to 3 plates per side (or at least ONE of us goes to 3 plates per side)
Click to expand...

And what is this supposed to mean? I can't help if I look like your 6 year old son, while in the gym. I'm trying but genetics aren't on MY side.
 
I tried the hise shrugs today and they didn't feel like they were working while doing the reps, but once I left, I felt it in my upper-part of the trapizus. Thanks for posting the link, too.
 
Nobody has mentioned high pulls ,i get lots of compliments on my traps because i do alot of high pulls superst with dumbell shruggs
try it!
 
Dunno what you call them, but I like to throw some weights on a straight barbell and hold it like a shrug... hands closer together though... then pull the bar all the way up to your chin... and lean forward a bit, and let the bar down slowly, and feel a major burn in your traps.

Otherwise, shrugs and deads, of course.

-j69
 
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