5 EXERCISES TO BUILD TREMENDOUS TRAPS

Last Updated on January 7, 2021

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Farmer’s Walks

My favorite! Farmer’s walks will definitely test your grip strength and build up those monster traps you’ve been looking for.

1. Pick dumbbells that are heavy enough to challenge you.
2. Find an open space on the gym floor or outside where you can walk at least 20 paces.
3. Hold onto the dumbbells and walk back and forth without dropping them or putting them down.

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Test Your Traps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

These exercises can be performed on a shoulder day, individualized, or you can add one of these exercises at the end of each workout routine if you are trying to amp up your Trap muscles.

• The Workout

  • High Cable Rope Pulls – 5 sets x 15 reps  (Try to contract muscles for two seconds)
  • Wide Grip Snatch Shrug – 4 sets x 12 – 15 reps
  • Barbell Shrugs – 4 sets x 12 – 15 reps
  • Upright Row – 4 sets x 12 – 15 reps
  • Farmer’s Walks – 4 sets x 20–pace reps down and back

 

source. muscleandfitness.com.