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Bodybuilding Traps Workout

Bulking up the Traps

The traps are an area that can be attacked in a variety of ways and when you do spend some time on them, the results can be impressive. And most guys can use some bulk in the traps area as they are typically somewhat neglected at times.

Dumbbell Shrugs

Start off with dumbbell shrugs. Dumbbells allow a greater range of motion due to the varying hand placement options during the shrug. Use a heavy pair of dumbbells and a full range of motion for 2 sets of 15 reps.

Shrugs on Calf Machine

This movement allows you to use the maximum amount of weight possible for attacking the traps. You stand in the calf machine and shrug the weight upward, not moving the legs at all but rather keeping them solid as a pillar. Put a very heavy weight load on the machine and pump out 2-3 sets of 10 reps.

Upright Row

Finish off the trap workout with the upright row movement. Use a barbell and warm up with a lighter set, then get on to the heavier work. Perform 3 sets of 10 repetitions with a full range of motion. Place your hands about 6-8 inches apart and keep the elbows high as you pull the weight up. Start the movement off fast but move into a moderate pace as you get the weight higher up as you can in this fashion. Stay with that fast to moderate pace for each rep. To keep more tension on the trap muscles, lower the barbell at a fairly slow pace on each rep.

Run through this workout at a fairly quick pace. Get it in at least once a week for best results. Occasionally switch out some heavy barbell shrugs in place of the dumbbell sets. Also, contract the traps between sets to feel the muscle work.

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