The Traps, known as the trapezius muscles form the muscles between your shoulders and your neck. The majority of this muscle is visible on the back side of a person. Having well developed traps adds size to your frame, making your neck look much wider than it actually is. The traps are typically used for moving your shoulders about. They enable you to shrug your shoulders up and down and also roll your shoulders backwards and forwards.
There are several exercise you can perform to grow and develop your traps. Chances are, the exercises you perform at the moment have had a small effect on them already. Exercises such as: Deadlift, Pull ups, rows and Rear delt flies are amongst the few. Listed below, are our best trap exercises that we’d highly recommend.
Shrugs – Using either the: Barbell (In front and behind), Dumbbell, Cable, Smith machine for this exercise. Stand up right with your apparatus help at the arms natural resting point. Focus on lifting the apparatus by only shrugging your shoulders; do not allow your arms to bend whilst doing this. Squeeze your shoulders as high as possible then return back to the starting position and repeat.
Uprights Row – You can choose to use the: Barbell, Dumbbell, Cable or Smith machine for this exercise. Standing up right with your apparatus held at the arms natural resting point with an over hand grip. You are going to pull the apparatus up to your chin then return back to the starting position.
Kettle Bell Sumo High Pull – Standing upright, grab a Kettle ball with both hands and allow it to drop down naturally in front of you, space your feet out wide and squat down, you should be in a sumo wrestling position now (hence the sumo high pull). Take a deep breath, keeping your feet glued to the ground, stand upright and put the kettle bell up towards your chin. Return back down to the starting position and repeat.
Scapular Pull Up– For this exercise you’re going to need to dangle form a chin up bar. Grip the bar with both hands and pull yourself up without your arms. You’ll be using a reverse shrugging motion in order to achieve this. At the peak of your rep hold for 2 seconds then return to the starting position and repeat.
What’s your best trap exerises?