Best Exercises For Your Traps – Best Traps Workout Plan


Bigger traps not only gives your upper body a great look, having bigger traps is also a sign of strength. I have seen guys with a good ripped body but, their traps aren’t developed properly, that spoils your overall body look. To have that perfect v shape physique, you need a effective traps workout routine.

If you want total trap development, the type that makes you hearing impaired, then heavy dead-lifts alone aren’t going to get you there. You need to include at-least 5-6 exercises for traps in your workout routine. These 10 exercises are the best for bigger traps, they work your traps from every angle. Now let’s jump right into our traps workout plan.

“The Best Traps Workout Plan That Actually Grows Your Traps”

1. Overhead Barbell Shrug 

Overhead Barbell Shrug

Overhead Barbell Shrug

Overhead barbell shrug is one of the most effective exercise for upper traps. This exercise also works your lower traps. Perform 3-4 sets of 8-12 reps.

2. Dumbbell Shrug 

Dumbbell Shrug
Dumbbell Shrug

This is another great exercise to gain mass in your traps. This exercise needs that muscle mind connection in order to do it correctly. I like to use heavy weight for this exercise, picking up the right weight is tricky.

I like to pick up a weight that makes me sweat and my muscles get tired by the time i reach to rep 11. If you are not feeling it in your traps, you are doing it wrong. Perform 4 sets of 12-15 reps.

3. Barbell Back Shrug

barbell back shrug
barbell back shrug

This movement targets your upper and middle traps with levator scapulae. the rope like muscle that runs down the back of your neck. When doing this movement, don’t bring your head forward or downward. This can increase your risk of injury and prevent your traps from fully activating. Perform 3-4 sets of 10-12 reps.

4. Upright Dumbbell Row

Upright Dumbbell Row

Upright Dumbbell Row

Another great exercise for your traps, don’t go too heavy on weights when performing this exercise. Check the tutorial to perform this trap workout correctly.

5. Single-Arm Dumbbell Upright Row

Single-Arm Dumbbell Upright Row

Single-Arm Dumbbell Upright Row

This one is a killer exercise to work your both side of traps separately. I like to add this exercise at the end of my traps workout routine. Perform 3 sets of 12-15 reps.

6. Barbell Upright Row

barbell Upright Row
barbell upright row

A seriously efficient move that targets your side deltoids and trapezius muscles as its prime movers as well as your front delts, rhomboids, and teres minor as synergists. Perform 3-4 sets of 10-12 reps.

7. Low-Cable Face Pull

low cable face pull
low cable face pull

On top of being a great exercise for building bigger traps in general, face pulls are also incredibly effective for improving posture, shoulder health and preventing injuries. Perform 3-4 sets of 12-15 reps.

8. Barbell Row

woman doing barbell row exercise
barbell row

Rowing exercises targets your middle and lower traps and rhomboids, this is a great workout for your traps and back. Perform 3 sets of 8-12 reps.

There you go, these are some of the best traps exercises for your traps workout plan.

Extra Tips- 

-Make sure to eat 3-5 healthy meals a day

-Take proper supplements for muscle recovery and growth. ( You can check THIS post for supplement guide)

-Wear proper workout gears to avoid any injury ( Check THIS post for workout gear)

-Give your body at-least 7-8 hours rest

-If you have any suggestions or if you try these workouts, please give me your feedback in the comment section     below, i would love to hear from you guys.


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