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  1. #1
    BigCrump60 is offline New Member
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    Need a good trap workout

    I have been doing the same trap routine for quite a while and need something to really blast the hell out of them, anyone got any suggestions?

  2. #2
    SwoleCat is offline AR Hall of Fame
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    All I ever do is shrugs.

    Ain't too much more to that little bodypart.

    ~SC~

  3. #3
    Papi93's Avatar
    Papi93 is offline AR VET
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    Basically, what you are going to be doing is working from weakest to strongest range. Start with dumbbells behind you. Shrug until failure. Now bring them at your sides and, again, shrug until failure. Lastly, bring the dumbbells in front of you and shrug until failure. Use straps if you really want to punish the traps or your grip may give out. Good luck!

  4. #4
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    Trap 3 Combo...shrugs with dumbbells 15 front, 15 side, 15 behind.

  5. #5
    mitch911 is offline Member
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    do u rest at all from back to middle to front or do u go from one to the other with no rest ?

  6. #6
    Papi93's Avatar
    Papi93 is offline AR VET
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    Quote Originally Posted by mitch911
    do u rest at all from back to middle to front or do u go from one to the other with no rest ?
    There is no rest taken between the different positions.

  7. #7
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    3 sets of shrugs at start of back day for me..

  8. #8
    zoso428 is offline Associate Member
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    up right rows should hit the traps a lil too...shoudlnt they?...mine feel worked when i do them

  9. #9
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Quote Originally Posted by zoso428
    up right rows should hit the traps a lil too...shoudlnt they?...mine feel worked when i do them
    the upright row is primarily a shoulder exercise, keeping your hand grip wide will take the stress of the traps

  10. #10
    Crazylegs's Avatar
    Crazylegs is offline Banned
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    Deads rack deads and any other movement that the upper torso has to stabilize heavy weight

  11. #11
    Giantz11's Avatar
    Giantz11 is offline Respected Member
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    Behind the back barbell shrugs are nice on the smith machine too

  12. #12
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    NECK MACHINE, sitting as low on the machine as possible, and one thing that I found that really helped my traps out was keeping my chin tucked into my chest during every rep of shrugs. but I think the neck machine is the best.

  13. #13
    Ranger5's Avatar
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    Deadlift, deadlift, deadlift.

  14. #14
    chest6's Avatar
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    Quote Originally Posted by Ranger5
    Deadlift, deadlift, deadlift.
    seems to help..
    but i didnt start seeing my traps come through until i started hitting them with shrugs

  15. #15
    BigCrump60 is offline New Member
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    Thanks for your help bros.

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