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Last Updated on January 7, 2021
1. The shrug (3 sets of 50 reps)
The classic shrug is pretty self-explanatory and once you’ve mastered it with proper form, you’ll be good to go. Perform with a dumbbell, straight Olympic bar, trap bar, hex bar, or even cables – it’s up to you.
It’s not about how much weight you use but how you perform the exercise.
What’s the correct weight to use, I hear you ask? It should be heavy enough for you to struggle on the 11th rep, and then you can use that last bit of strength to push out the 12th.
If you get to the 12th rep and could probably do a couple more, the weight you’re using is too light.
2. Single arm dumbbell upright rows (3 sets)
Ever heard of the weight-to-rep concept? This is basically when you match the number of reps to your chosen amount of weight. For example, if you can use a 50 pound dumbbell, you’ll do 50 reps with it.
Remember – start from the elbow and focus on your form – even when you get tired.
3. Low cable face pulls (3 sets)
Attach a rope to the bottom part of a vertical cable rack – you know, the ones that you can adjust yourself. Next, stand a couple of feet from the rope to position yourself properly.
This exercise can be tough, but it’s definitely one that will sort out the men from the boys. Try not to pause at the top of each rep, and keep the movement steady.
4. Upright row (3 sets)
A great exercise for building traps – even if you’ve probably done it before. Just concentrate on pulling up – placing a slight pressure on the traps – and don’t cheat by leaning backward or forward.
Customize your workout
The truth is this: the traps can be difficult to build so you’ll need some patience. But you’ll soon notice a difference if you continue with these exercises.
The best workouts for your traps focus on both size and definition, and although heavy weight is good, you’ll get more out of it if you focus on form.
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