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Traps

Training

Tip: Make The Reverse Lunge More Powerful

Do you alternate or step forward with the same side? Deficit or normal? It matters. Here's how to make lunges more effective.

by Gareth Sapstead | November 4, 2020December 2, 2022
April 8
Training

Tip: The Overhead Shrug

This not only works the upper and lower traps, but also trains elevation of the scapula.
Bodybuilding, Exercise Coaching, Tips, Traps
Paul Carter April 8
April 4
Training

Tip: Face Pulls to Forehead

Healthy shoulders, rear delt work, and trap activation. Hard to beat this accessory exercise.
Exercise Coaching, Shoulders, Tips, Traps
Paul Carter April 4
April 3
Training

Tip: 70-Degree Smith Machine Row

Great exercise for the mid-back and traps. The machine allows you to get a harder upper-back contraction.
Back, Bodybuilding, Exercise Coaching, Tips, Traps
Paul Carter April 3
April 2
Training

Tip: The Rogue Shrug

This combo of shrugs and mini-rows will really build middle and upper traps, as well as the rhomboids.
Bodybuilding, Exercise Coaching, Tips, Traps
Paul Carter April 2
March 7
Training

Tip: Top to Bottom Trap Building

Shrugs are good, but this exercise is better for all-around trap hypertrophy.
Bodybuilding, Tips, Training, Traps
Paul Carter March 7
February 25
Training

Building the Complete Yoke

This program will build your traps, rear delts, and neck, but also your other yoke muscles.
Bodybuilding, Training, Traps
Paul Carter February 25
September 8
Training

Tip: 3 Guaranteed Ways to Build Bigger Traps

How and when to nail your traps for surefire new growth.
Bodybuilding, Tips, Training, Traps
Thoren Bradley September 8
July 26
Training

Tip: How NOT to Do Shrugs

You see dumb guys doing this every week in the gym. Don't be one of them.
Bodybuilding, Tips, Training, Traps
Clay Hyght, DC July 26
March 13
Training

Tip: Scap Rows

Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps.
Bodybuilding, Exercise Coaching, Tips, Traps
Paul Carter March 13
March 12
Training

Tip: Prone Trap Raise

Fire up your neglected lower traps with this exercise. Do 4 sets of 12 reps.
Bodybuilding, Exercise Coaching, Tips, Traps
Paul Carter March 12
March 8
Training

Tip: 10 and 2 Stationary Lunge

Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).
Bodybuilding, Exercise Coaching, Legs, Traps
Paul Carter March 8
March 6
Training

Tip: Power Shrug

Here's a very effective exercise borrowed from Olympic lifting that'll build your upper traps.
Exercise Coaching, Tips, Traps
Christian Thibaudeau March 6
February 9
Training

Tip: Hip Thrust – Two Legs Up, One Leg Down

Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.
Exercise Coaching, Glutes, Traps
Ben Bruno February 9
February 2
Training

The Best Way to Build Traps

Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.
Bodybuilding, Training, Traps
T Nation February 2
January 5
Training

These 3 Exercises Are a Waste of Time

These exercises really don't work, and some even lead to injury. Here's why, plus some more effective alternatives.
Bodybuilding, Shoulders, Training, Traps
Dr John Rusin January 5
November 16
Training

Tip: Know Your Anatomy, Build Bigger Traps

To build all three portions of the traps, do exercises for each... not just shrugs. Here's how.
Bodybuilding, Tips, Training, Traps
Michael Warren November 16
November 9
Training

Tip: The Zercher Shrug

Stay upright and avoid bouncing to make this a very effective shrug variation.
Exercise Coaching, Tips, Traps
Christian Thibaudeau November 9
November 7
Training

Tip: Banded Trap Bar Shrugs

Using the wider, neutral grip provided by the trap bar allows for a better contraction. Add bands and hold the top position for 2 seconds.
Bodybuilding, Exercise Coaching, Tips, Traps
Mark Dugdale November 7
Training

Tip: The Missing Trap-Building Exercises

You need more than shrugs for big traps. Add one of these four movements to your list.
Tips, Training, Traps, Weightlifting
Lee Boyce November 7
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