Traps Training Hub: Build Bigger, Stronger Traps
The trapezius muscle (aka “traps”) is the large, diamond-shaped muscle that spans from the base of your skull down to your mid-back. It plays a key role in shoulder movement, posture, and overall upper-body strength. Strong traps aren’t just about looking jacked—they help with pressing strength, pulling power, and injury prevention.
Latest Content on Training Traps
If you’re curious about new ways to hit your traps, you’re in the right place! These articles go over traps training, from beginner to advanced methods. Learn how to stimulate the traps and grow one of the most intimidating muscles on the human body.
Powerlifter Traps: How Strength Athletes Train Their Upper Back
When you think of powerlifters, a few things probably come to mind—massive squats, insane deadlifts, and an almost comical ability to move ridiculous amounts of weight. But one often-overlooked feature of elite strength athletes? Their traps are enormous. Unlike bodybuilders,…
Deadlifts vs. Shrugs: Which Builds Bigger Traps?
If there’s one muscle group that screams strength and power, it’s the traps. Massive, well-developed traps don’t just look intimidating—they’re a direct sign of serious strength. But when it comes to training them, a long-standing debate exists: Are deadlifts or…
Farmer’s Carries for Trap Growth + Functional Strength
If you want bigger, stronger traps, chances are you’ve been hammering shrugs, deadlifts, and maybe some high pulls. But there’s one exercise that lifters often overlook when it comes to trap development—Farmer’s Carries. Not only do Farmer’s Carries build your…
Best Exercises for Traps
Strength and Size
Compound Movements
- Deadlifts – One of the best full-body lifts that heavily recruits the traps.
- Rack Pulls – Similar to deadlifts but with a shorter range of motion, allowing you to overload the traps with more weight.
- Farmer’s Carries – Builds grip strength, endurance, and massive traps by holding heavy weights while walking.
- Snatch-Grip High Pulls – An explosive Olympic-style lift that targets the traps with power and intensity.
- Overhead Shrugs – Pressing and shrugging a barbell overhead to emphasize upper trap activation.
Isolation Exercises
- Dumbbell Shrugs – A classic trap-building movement for size and definition.
- Barbell Shrugs – Allows for heavier loads and maximal upper trap activation.
- Face Pulls – Strengthens the mid and lower traps while improving shoulder health.
- Reverse Pec Deck Flys – Great for mid-trap activation and rear delt development.
- Incline Dumbbell Shrugs – Adjusting the angle to hit the traps from a different position.
- Trap Bar Shrugs – A variation that allows for a neutral grip, reducing strain on the wrists and elbows.
Workout Program to Build Massive Traps
The traps are divided into three main sections, each with a different function:
- Upper Traps – Elevate the shoulders (shrugging) and assist in head movement.
- Middle Traps – Retract the scapula (pulling your shoulders back).
- Lower Traps – Depress the scapula (pulling shoulders down) and stabilize overhead movements.
Building strong traps isn’t just about endless shrugs—you need to hit all three sections for balanced development.
Madcow 5×5 Workout Routine: A Bodybuilding Forums Favorite
MAX-OT Training: The No-BS Program to Get Stronger, Fast
Dorian Yates’ Blood and Guts Workout Routine
Layne Norton’s PHAT Workout: Why It’s Perfect for Natural Lifters
Mountain Dog Training by John Meadows
Common Mistakes in Traps Training
(And How to Fix Them)
🚫 Only Doing Shrugs – Traps need more than just shrugs! Train all three sections for complete development.
🚫 Going Too Heavy With Bad Form – If you’re jerking the weight up, you’re missing out on proper muscle activation.
🚫 Neglecting the Lower Traps – Weak lower traps lead to bad posture and poor overhead strength.
🚫 Skipping Loaded Carries – Farmer’s carries and heavy pulls are essential for functional traps development.
FAQ
Best Way to Train Traps According to Fitness Influencers
You have access to bodybuilding and strength training coaches for FREE – it’s called YouTube. Here’s what some of the biggest fitness influencers are saying about training traps…
Jeff Nippard
ATHLEAN-X
Renaissance Periodization
Why Strong Traps Matter
Big traps aren’t just for looks. They protect your shoulders, improve posture, and increase your strength on key lifts like deadlifts, bench press, and overhead press. If you want to build an upper body that looks and performs powerfully, start prioritizing trap training.
