Exercise 1: Barbell Shrug

Start by holding the bar with an overhand grip just outside of your thighs. With
knees slightly bent (not locked out) and arms straight, lift your shoulders as
high as possible. Hold the contraction for a full second, and then lower the bar
back to the starting position. Higher reps work well, so four sets of 12-15 rep
s is recommended.
Exercise 2: Seated Dumbbell Shrug
Sit upright on a 90-degree bench while
arms fully extended. Keeping your core
up and squeeze your traps. Hold for a
r arms back down. Again this will be a
four sets of 12-15 reps.

holding two dumbbells at your sides with

tight and chest high, shrug the dumbbells
full 1-2 second count, and then lower you
higher repetition movement so stick with

Exercise 3: Overhead Barbell Shrug

The overhead barbell shrug is an advanced shrug variation. Not only will it cont
ribute to the growth of your traps but it will actually help to strengthen your
core as well. Start by holding a barbell overhead as if you had just completed a
military press. While keeping the core tight, contract your traps and elevate t
he shoulders. Squeeze the top position for two seconds, then slowly release. The
advanced nature of this movement necessitates starting with a light weight and
slowly increasing only when your form is perfect. Three sets of 10-12 reps are g
reat for this exercise.
Behind the Back Barbell Shrugs
An excellent all-round trap builder (and a favorite of eight-time Mr. Olympia Le
e Haney), this movement builds complete trapezius size and shape. To perform, gr
asp a barbell with an overhand grip from behind the back (rest bar on bench and
bend at the knees until bar can be grabbed). Move bar further back a fraction to
avoid contacting the backside and pull bar as high as possible without bending
the arms. Squeeze at top and slowly lower to starting position.
Close Grip Barbell Upright Rows
Adopting a close grip and keeping upper arms parallel to the ground, pull bar to
nose-level and forcefully contract the traps, before lowering bar to starting p
osition. This movement hits the upper traps and the hard to reach frontal trap a
rea above the clavicle region.
Wide Grip Dumbbell Upright Rows
Another upper trap builder, this movement allows for a greater range of motion o
n the upward phase. Not employed specifically to target the upper traps, as is t
he close grip barbell version, it nevertheless puts tremendous pressure on this
area and the middle trapezius region. Begin with dumbbells at your sides with pa
lms facing back, pull weights to just below the front deltoid region, and squeez
e traps. Slowly lower to starting position.
Straight-Arm Dips
The lower traps are overlooked by many exercisers, since they are not highly vis
ible and it's only when they are weak that they become problematic. Strengthenin
g the lower traps can help stabilize your scapula or shoulder blades and ensure
your lower and upper traps are equally developed. To perform this exercise, rest
on straight arms as though you were going to perform regular parallel bar dips.
Keeping your arms straight, let your body sink slightly between your shoulders
and then push back up to the starting position. If the full version of this exer
cise is too demanding, do straight-arm bench dips instead. Perform 15 to 20 reps
.
Reverse Fly with Dumbbells
The reverse fly with dumbbells, performed seated or standing, strengthens the mi
ddle trapezius, rhomboids and posterior deltoids -- all important muscles for po

sture and shoulder health. With a dumbbell in each hand, lean forward so your ar
ms hang from your shoulders perpendicular to the floor. With a slight bend in yo
ur arms, raise the weights up and out to shoulder level so that when you are vie
wed from behind they form a T-shape. Lower your arms to the starting position an
d repeat. Perform 12 to 15 reps.
Waiter's Walk
The waiter's walk works many of the lower and upper body muscles, including the
upper trapezius. Lift and hold a heavy weight above your head. This can be dumbb
ells, kettlebells, a barbell or a heavy medicine ball. Activate your upper traps
by slightly elevating your shoulders. While keeping your arms straight and your
shoulders pulled back, walk around your training area for 30 to 60 seconds. Car
efully lower the weight, rest and repeat.
LOW-CABLE FACE PULLS
(3 sets of reps per pound)
Use a rope and attach it to the low part of a vertical adjustable cable rack. St
and about two feet from the attachment to get the correct angle for recruiting t
hose traps. To use this exercise as a burner, don't pause or rest at the top keep
the movement constant. This will get tough, but dig deep and finish.
MODIFIED BENT-OVER DUEL CABLE LOW PULLEY SHOULDER FLYE
(3 sets of 10-15 reps)
Add this exercise to the end of a workout as a finisher. Position yourself as yo
u would a normal low-cable flye by grasping the opposite pulleys with opposite h
ands. Keep your lower back arched, knees bent, and hips set back.
The exercise starts when your elbows have a 45-degree angle to your shoulder joi
nt. Keep your arms in the same position and focus on driving that elbow up about
1-2 inches above your shoulder. Get a good squeeze at the top of the motion.
THE HIGH PULL
(3-5 sets of 5-8 reps)
Grab an Olympic bar and add weight that's about 50 percent more than you would u
se on a strict-form upright row. Grasp the bar with an under-hand grip with your
hands a little wider than shoulder width. Allow the bar to hang in your grasp.
Then, lower the bar with your lower back arched and your butt and shoulders back
.
When the bar reaches about two inches above the knee cap, use your traps, should
ers, hips, and legs in unison to bring the bar to your chest. Once the bar is th
ere, gravity will bring it back down. Use your hips and legs as shock absorbers.
Upright Cable Rows
Cable Shrugs
Smith Machine Shrugs
Low Pulley Rows To Neck
Smith Machine Upright Rows
Back Rope Pull