4 Best Exercise For Bigger Traps

Trapezius muscles are those that go from the base of your neck down to your mid-back. It is somewhat similar to shoulder exercise. But here we target only the traps muscle and not overall. Before starting the actual exercise you can warm up by doing a farmer walk or load and carry on with your exercise. Keep your core tight and chest up. Hold two dumbbells in your hand and start walking. Do it at least for 20 to 30 seconds. It is to make your traps ready for the exercise.

Utopia Life Coach has come up with some effective exercises for your traps muscles.

Barbell Shrugs:

It is one of the most common and effective exercises for traps. To do barbell shrugs, stand straight and grab the barbell. Raise your shoulder as high as you can in full range motion, lift and squeeze, holding it there for seconds. Release it and continue it for 15 to 20 repetitions of 3-4 sets. The weight of the dumbbells depends on you as to how well you can do it with technique.

High Incline Trap Row:

To do this exercise place your chair a bit tilted, at around 60 degrees. Hold two dumbbells sideways, lean a bit on the tilted chair and raise your shoulder like you are trying to touch your ears; this is similar to barbell shrugs. Raise it, squeeze it, hold it there for a while and then release it. Do this a bit slower to target your trap muscles.

Upright Row:

If not done properly this exercise can cause strain on your shoulder. You can modify this exercise a bit. Do this exercise with the cable with a single arm. Keep the pulley down, use the handle and lay down your upper body should be a bit high. Use a stepper to do so. Keep your core tight and using one hand pull the handle, make sure you don’t pull the handle too much, it should be at par to your shoulder, from there release the handle. And Pull, breath out, squeeze and release. Do 15 to 20 repetitions of 3 - 4 sets and keep the weight moderate.

Cabel Y Pulls:

To do this exercise use a cross cable, place the pulley down and kneel down on the floor, holding both the handles in the opposite ways. Pull the handles above till it forms a Y shape without bending your elbows. Squeeze your trap muscle and then release it. Keep the weight moderate and try doing 15 to 20 repetitions.

These are some of the best exercises for bigger traps that you can do.

For more exercises contact a fitness coach.


Fitness Coach, Suraj Prasad +91 9735044069

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