Traps Training

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Big traps are cool! In fact I’d say having big traps is freakin awesome! Abs are obviously cool too. But the problem is that unless you walk around all day without a shirt on, nobody will even know you have that coveted six pack!

But a big pair of traps on the other hand, are noticeable with or without a shirt on! Even while wearing a long sleeve shirt! I don’t think any other body part can get the same admiration and attention even while covered up!


By “traps”, I am of course referring to the trapezius muscle, that is visible on top of the shoulders, tying in the shoulders to the neck. In my opinion it gives the impression of a powerful strong physique!


How to train your traps

The traps are hit INDIRECTLY through exercises like deadlifts and rows. And to an extent presses, pull ups, and pull downs. They are also used in back squats.

But to isolate and hit the traps DIRECTLY, this is best done through shrugging movements.

Monkey Shrugs

My favourite direct traps isolation exercise right now is “Monkey Shrugs”. This is demonstrated in the video at the top of the page. I find these are done best using dumbbells, where you shrug hard and hold the squeeze at the top, while simultaneous bending the elbows and raising the upper arms upwards. You will have to use a lighter weight than you would for standard dumbbell shrugs. But I find the contraction and trapezius activation from this exercise to be superior to anything else!

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