I need traps!!

[bigjoe30]

I need to inprove my traps, anyone have a good routine they can share?

Thanks

[jaydub]

srugs... dumbell and barbell. go heavy and squeeze. depending on what day you hit em, maybe some upright rows.

[F4iGuy]

My trap routine is simple. Every couple months I alternate 2 trap exercises (ie barbell shrugs, smith shrugs, dumbell shrugs, shrug machine, etc) and do 5 sets each in the 8-10 range. Contract them hard at the top and let down slow, about 3 seconds. Don't bend your arms.

[6ft5]

I think of traps like calves. Imo, u can do them twice a week and be fine. Back day and shoulder day. Heavy one day heavy bbells other day dbells.

[ReX357]

I do slow negatives and high reps. I'll shrug 10 45lbs plates (5 on each side. Basicly max out the machine) for 20 reps. I do that on that "hammer shrug machine" I call it. You know the one where you put the plates on yourself and it looks like you're lifting a wheelbarrel?

It will really improve your grip strenght too.

[ReX357]

Btw, deadlifts help a lot too.

[terraj]

Btw, deadlifts help a lot too.

Yeah....deads and better still- rack pulls.

[AnimalJ]

You should take steroids.

[LatissimusaurousRex]

shrugs are pretty dumb in my opinion, you wanna rock your traps? Go with Powercleans/DeadLifts/Sumo-Deadlift High-Pulls, and then if you wanna do some shrugs and get ready to feel it tomorrow

[LatissimusaurousRex]

Oh yeah don't be they guy that his highest lift his is "shrug"

yeah, you're a retard

[AnimalJ]

Oh yeah don't be they guy that his highest lift his is "shrug"

yeah, you're a retard

lol i love that guy!

[Valac]

i do seated dumbell shrugs than stand up and do heavy dumbell shrugs

[polly56]

my best and favorite trap exercise are highpulls, I stand in an athletic stance and kind of treate it like a hang clean except i dont catch it. Do this and try and throw the bar through the roof and I garentee you'll be sore the next day.

[quarry206]

deadlift, shrugs, laterals

and though no reason for this other than i see it work with inmates in the prison system.. weighted full range of motion dips, though it is a tricep and chest movement if you raise with the shoulders and make it a full range of motion i have seen alot of guys get big traps doing them...

[bigjoe30]

Guys thanks for all the replys , sorry i havent checked this sooner. OK ONE PROBLEM WHAT ARE HIGH PULLS?

[xlxBigSexyxlx]

Guys thanks for all the replys , sorry i havent checked this sooner. OK ONE PROBLEM WHAT ARE HIGH PULLS?

http://www.exrx.net/WeightExercises/.../HighPull.html

[xlxBigSexyxlx]

deadlifts
shrugs
upright rows