Bigger and stronger traps make your personality tremendous but most of us are struggling to get these desired traps. There are different effective exercises that will help you transform your traps muscles. In this program, we will be sharing 10 best trap exercises for muscle building.
This program includes exercises that directly hits your trapezius muscles and develop your back muscles. You will also improve the strength of your upper body and your spinal movement. Here are some more benefits of training your traps.
Let’s get started with these 10 best trap exercises.
Here is a short brief of exercises we will cover in this program.
Exercises | Sets | Reps |
Face Pull | 2-3 | 10-12 |
Dumbbell Military Press | 3 | 12, 10, 8 |
Barbell Shrugs | 3 | 8-10 |
Incline Dumbbell Shrug | 3 | 15, 12, 10 |
Dumbbell Lateral Raise | 2 | 10-12 |
Rack Pulls | 2-3 | 12, 10 |
Overhead Barbell Shrug | 2 | 10, 8 |
Dumbbell Shrug | 3 | 12, 10, 8 |
Dumbbell Overhead Carry | 2 | Till failure |
Barbell Behind The Back Shrug | 2 | 12, 10, 8 |
An effective trap exercise you can easily perform with cable machine and resistance band. Targets your rear deltoids and middle traps. If you want to develop a proper form of your back and shoulders then follow this workout. Here is a proper tutorial for this workout.
Targeted muscles- Rear deltoids and middle traps
Complete 2 to 3 sets of 12, 10 reps each.
Dumbbell military press is a shoulder builder exercise to train your traps. It primarily targets your traps and deltoids. Also strengthens your core and glute muscles. Beginners should perform this exercise with low weights and more reps. Here is a tutorial for this trap exercise.
Targeted muscles- Deltoids, traps, etc.
Complete 3 sets of 12, 10, 8 reps of this exercise.
Shrugs are called as the best trap exercise for massive gains. It comes with barbell and dumbbell variations. Barbell shrugs target your traps, shoulders, and upper back muscles. Also responsible for increasing your muscular strength. Let’s jump on how to do this exercise.
Targeted muscles- Traps, shoulders, and upper back muscles.
Complete 2 to 3 sets of 12, 10, 8 reps each.
Another shrug exercise which will isolate your traps muscles effectively. Incline dumbbell shrugs target your lower traps, shoulders, etc. Shrugs in an inclined position directly hit your primary muscles. Go ahead and perform this one of the best trap exercises.
Targeted muscles- Lower traps muscles.
Complete 2 to 3 sets of 15, 12, 10 reps each.
Dumbbell lateral raise is another effective trap exercises for muscle building. It focuses on your lateral and anterior deltoid and also improves your muscle coordination. Low weight and more reps is an effective way to do this exercise. Go ahead and perform this exercise.
Targeted muscles- Deltoid muscle groups.
Complete 3 sets of 12 to 10 reps each.
Rack pulls not just only work on your traps but also strengthens your muscles. This compound lifts directly targets your upper back, glutes, and hamstrings, etc. Also, improves your grip strength. Follow this tutorial to perform this trap exercise.
Targeted muscles- Upper back, glutes and hamstrings, etc.
Complete 2 to 3 sets of 12, 10 reps each.
Another shrug workout with a barbell is the best trap exercise for muscle building. Overhead barbell shrug isolates your trapezius muscles and strengthens your muscles. This isolation workout is an intermediate level workout. To build power and strength you can perform this workout.
Targeted muscles- Traps muscles
Complete 2 sets of 10, 8 reps each.
Dumbbell shrug is one of the best trap exercises to get stronger traps. This exercise works on your upper and middle trapezius muscles. It also improves the stability of your body. To make this exercise more effective follow low weights with more reps rule.
Targeted muscles- Upper and middle trapezius.
Complete 3 sets of 15, 12, 10 reps each.
An amazing exercise to train your shoulders and back muscles properly. Dumbbell overhead carry works on your traps and shoulder muscles. Also helps in increasing strength and hypertrophy of your body. Try this different workout to get bigger and stronger traps.
Targeted muscles- Traps, shoulders, and triceps, etc.
Barbell behind the back is another effective trap exercises that will help you get massive traps. It works on your upper back and traps muscles and also improves your stability. Here is a proper tutorial for this workout.
Targeted muscles- Upper back and traps muscles.
Complete 3 sets of 12, 10, 8 reps each.
In this article, we have briefly explained about the 10 best traps exercises for massive gains. Includes all exercises to get bigger and stronger traps. Follow this effective program with full intensity for at least 4 weeks to see results. All the best and stay strong. Buildingbeast.
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