Best Workouts for Traps: Build Bigger and Stronger Trapezius Muscles

The trapezius muscles (sometimes known as “traps”) are an integral part of an upper body that packs a punch, hence they must be worked out regularly. Muscles in this area not only help you move your shoulders and neck, but also make you look more well-rounded. The conventional shrug is the exercise that most people picture when they think of trap training, but there are numerous additional exercises that can be just as beneficial, if not more so. Here, you’ll learn about the top trap exercises that you can incorporate into your program to build bigger, stronger muscles.

So we all know, you can and should train many other body parts. Want to learn about more body part workouts? See these articles: Chest workout , Triceps workout and Leg workout.

Understanding the Trapezius Muscle

Knowing how the trapezius muscle is structured is crucial before beginning any activities designed to strengthen it. The trapezius is a big triangle muscle located in the upper back, neck, and shoulders. The upper traps, the middle traps, and the lower traps are its three divisions. Shoulder blade elevation and retraction are the work of the intermediate traps, while lowering the blades is the job of the lower traps.

Best Workouts for Upper Traps

When working out the trapezius muscle, the upper traps are the most obvious and accessible area to focus on. Try doing these moves if you want larger and stronger upper traps:

• Barbell Shrugs: Place a barbell in front of you and stand with your feet shoulder-width apart. Raise your shoulders as high as you can towards your ears, hold for a second, and then drop them again. Do numerous sets of 12-15 reps.
• Dumbbell Shrugs: Using dumbbells instead of a barbell, perform a high-rep barbell shrug by raising your shoulders to your ears. Use both arms, then one at a time, and so on. Do 12–15 repetitions in a set.
• Upright Rows: With a barbell with an overhand grip, stand with your feet hip-width apart. Keep your elbows out and pull the bar up to your chin. After completing 12-15 reps, lower the barbell and start a new set.

Best Workouts for Middle Traps

The middle trapezius muscles are crucial to proper posture and spinal health since they are in charge of retracting the shoulder blades. Methods for strengthening the midsectional traps:

• Face Pulls: A rope should be fastened to a cable machine that is positioned at around chest level. If you want to climb a rope, you should grab it with both hands and then step back until your arms are completely stretched. If you squeeze your shoulder blades together and pull the rope towards your face, you’ll strengthen your core and improve your posture. Do 3–4 sets of 12–15 repetitions.
• Inverted Rows: To perform this exercise, you should use an overhand grip while lying under a bar or suspension trainer. Squeeze your shoulder blades together as you pull your chest up toward the bar or handles. After completing 12-15 reps, you can rest at the bottom of the set.
• Scapular Retraction: Relax on a chair or bench and grasp two dumbbells. Pull your shoulder blades together and hold for a moment. Do 15-20 reps for multiple sets.

Best Workouts for Lower Traps

The lower traps are often neglected in training but are important for good posture and shoulder health. Here are some exercises that target the lower traps:

• Prone Y Raises: Place your palms together and stretch out your arms while lying face down on a bench. Lift your arms overhead, making a Y with your body. Repeat the motion with your arms lowered.
• Dumbbell Reverse Flys: Hold a dumbbell in each hand and stand with your feet hip-width apart. Keep your back straight and your hips hinged forward as you let the dumbbells dangle toward the floor. Squeeze your shoulder blades together as you raise your arms to the sides, and then drop them. Do 12-15 reps of this exercise.
• Face-Down Rows: Place a dumbbell in each hand and lie face down on a bench or stability ball. Lift your arms up to your sides and draw your shoulder blades back, as if you were rowing. You should aim for 12-15 reps per set, after which you should lower your arms.

Incorporating These Exercises into Your Workout

The three different parts of your traps can only be strengthened by doing a wide range of workouts. Strive for 3–4 sets of 12–15 reps per exercise when working on your traps.

In order to minimize injury and get the most out of these workouts, it’s crucial to use correct form and technique. It’s best to begin with a lesser weight and work on improving your form before moving on to heavier ones.

Conclusion

A larger and stronger trapezius muscle set can be achieved by including the greatest trap workouts into one’s regular routine. By performing workouts that focus on each of the three trapezius areas individually, you may strengthen your upper back, shoulders, and posture. Always focus on form and technique, and as your strength grows, add weight slowly. You can get in the shape you want and strengthen your body overall if you put in the time and effort.