Tremendous Traps : Hit Your Trapezius From Several Angles For Best Results

This training post is going to be short and sweet, but the methodology for training the muscle group of interest should be anything but. Too many people see the trapezius as a ‘throw it in at the end with abs’ exercise routine, and that’s exactly why many people struggle to get that depth and pronunciation of muscle mass when training them.

For best results when training the traps try the following 5 moves:


1.) Barbell shrug- Using an overhand grip proceed to raise the barbell up your body aiming to raise your shoulders up towards your ears. Keep your arms straight at all times

2.) Behind the back Smith Machine Shrug- Same technique as above, only this time the bar runs up your posterior (behind you) enabling you to recruit both the ‘superior’ and ‘middle fibres’ of the traps. This exercise makes your traps deeper, so if you stood side on to a mirror, the distance from the front of your shoulder to the furthest part of the trapezius would increase.

3.) Calf machine shrug- If your grip goes before you can adequately hit your traps, then this machine removes that problem from the equation. This will work the traps in the same way as the abovementioned exercises.

4.) Kettlebell Sumo High Pull- Starting in a low, wide legged squat (similar width to a sumo squat only with bent knees), hold the kettlebell between your legs and stand proceeding to raise the kettlebell up towards your chin, keeping it close to your body whilst bringing the elbows out.

5.) Upright row- This is one of the classics. This will help to make those traps start to climb the side of your neck, giving the impression of not having a neck! Standing with a close grip on a barbell, proceed to raise the bar up towards your chin ensuring the elbows flare out to the side, pause for a second at the top for optimal contraction.

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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