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.
April 8
Tip: The Overhead Shrug
This not only works the upper and lower traps, but also trains elevation of the scapula.
April 4
Tip: Face Pulls to Forehead
Healthy shoulders, rear delt work, and trap activation. Hard to beat this accessory exercise.
April 3
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.
April 2
Tip: The Rogue Shrug
This combo of shrugs and mini-rows will really build middle and upper traps, as well as the rhomboids.
March 7
Tip: Top to Bottom Trap Building
Shrugs are good, but this exercise is better for all-around trap hypertrophy.
February 25
Building the Complete Yoke
This program will build your traps, rear delts, and neck, but also your other yoke muscles.
September 8
Tip: 3 Guaranteed Ways to Build Bigger Traps
How and when to nail your traps for surefire new growth.
July 26
Tip: How NOT to Do Shrugs
You see dumb guys doing this every week in the gym. Don't be one of them.
March 13
Tip: Scap Rows
Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps.
March 12
Tip: Prone Trap Raise
Fire up your neglected lower traps with this exercise. Do 4 sets of 12 reps.
March 8
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).
March 6
Tip: Power Shrug
Here's a very effective exercise borrowed from Olympic lifting that'll build your upper traps.
February 9
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.
February 2
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.
January 5
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.
November 16
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.
November 9
Tip: The Zercher Shrug
Stay upright and avoid bouncing to make this a very effective shrug variation.
November 7
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.
Tip: The Missing Trap-Building Exercises
You need more than shrugs for big traps. Add one of these four movements to your list.