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9 Effective Exercises For Bigger Traps

Bulk Supplements Direct

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exercises for bigger traps

 

Our Summary And Answer: Exercises for bigger traps

 

If you’re looking to add some serious size to your traps, then you need to be using the right exercises. The gym can be a confusing place, and it’s easy to end up wasting your time doing exercises that don’t really work. Do these exercises to build bigger traps:

 

1. Barbell Shrugs: The ever-popular barbell shrug is a great exercise for targeting the traps.

 

2. Dumbbell Shrugs: Another shrug variation that’s worth doing is the dumbbell shrug. This exercise allows for a greater range of motion, which can lead to more growth.

 

3. Smith Machine Shrugs: If you’re looking for an even tougher trap workout, then try Smith machine shrugs. These are great for building strength and power.

 

4. Power Cleans: Power cleans are a full-body exercise that also happens to be great for building traps. Just make sure you use proper form and start with a lightweight.

 

5 Upright Rows: Upright rows are another excellent exercise for targeting the traps.

 

6. Face Pulls: Face pulls are a great exercise for targeting the rear delts, which can help to balance out your traps.

 

7. Seated Dumbbell Presses: Seated dumbbell presses are a great exercise for building overall shoulder strength.

 

8. Lateral Raises: Lateral raises are an excellent exercise for targeting the middle delts, which can help to balance out your traps.

 

9. Front Raises: Front raises are a great exercise for targeting the front delts, which can help to balance out your traps.

 

Do you want bigger traps? Of course, you do! Who wouldn’t want to have impressive, muscular traps that make them look like badass? The good news is that it’s definitely possible to achieve this goal, and you don’t need to spend hours in the gym doing ineffective exercises.

 

In fact, there are 9 effective exercises for bigger traps that you can start doing today. So what are you waiting for? Get started on your journey to larger trap muscles!

 

What Are The Traps?

The trapezius muscle is a large, triangular muscle that extends from the base of the skull to the middle of the back. It’s responsible for moving, rotating, and stabilizing the shoulder girdle. The traps are split into three sections: upper, middle, and lower.

 

When most people talk about traps, they’re referring to the upper traps. This is the portion of the muscle that creates the “boulder shoulders” look.

 

The middle and lower traps work together to stabilize the shoulder girdle and are responsible for depressing (pulling down) and retracting (squeezing together) the shoulder blades.

 

How To Build Bigger Traps

Now that you know a little bit more about the traps, it’s time to learn how to build them. As we mentioned before, there are 9 effective exercises for bigger traps that you can start doing today.

 

#1 - Barbell Shrugs

The first exercise on our list is the ever-popular barbell shrug. This is a great exercise for targeting the upper traps, and it’s relatively simple to do.

 

To properly execute barbell shrugs, start by standing with your feet shoulder-width apart and your knees slightly bent. Then, hold a barbell in front of your thighs with an overhand grip (palms facing down).

 

From here, simply raise your shoulders as high as possible before lowering them back down to the starting position. Be sure to keep your core engaged and your back straight throughout the entire movement.

 

Barbell shrugs are a great exercise for targeting the traps, but they’re not the only ones. Let’s take a look at some other exercises that can help you build bigger traps.

 

#2 - Dumbbell Shrugs

Dumbell shrugs are the alternative exercise to barbell shrugs. They’re performed in the same way, but with dumbbells instead of a barbell.

 

If you have an injury using dumbells is way better for your traps than a barbell. Do not shrug with a barbell if you have any neck or shoulder injuries!

 

#3 - Smith Machine Shrugs

Smith machine shrugs are a great exercise for targeting the traps, and they’ve performed in a similar way to dumbbell shrugs. The only difference is that you use a Smith machine instead of dumbbells.

 

#4 - Face pulls

Face pulls are a great exercise for targeting the middle traps. They’re performed by attaching a rope to a high pulley and grabbing it with your palms facing each other.

 

From here, simply pull the rope towards your face while maintaining a neutral grip. Be sure to keep your core engaged and your back straight throughout the entire movement.

 

#5 - Power Cleans

Power cleans are a great exercise for targeting the traps, and they’re performed by holding a barbell at shoulder width with an overhand grip.

 

From here, simply lower the barbell to your thighs before explosively jumping up, keeping the bar close to your body. As you reach the top of the movement, shrug your shoulders and pull the barbell up to your chin.

 

#6 - Upright Rows

Upright rows are a weightlifting exercise that primarily targets the muscles in your shoulders and upper back. To do them, you hold a weight in each hand with your palms facing your thighs. then, keeping your back straight and your core engaged, you lift the weights until they’re just below your chin.

 

Finally, you lower the weights back to the starting position. Upright rows are a great exercise for building strength and developing muscular definition in your shoulders and upper back.

 

#7 - Seated Dumbbell Presses

Seated dumbbell presses are a great way to work your shoulders and traps, and they can be done at the gym or at home with a set of dumbbells. To do them, start by sitting on a bench or chair with your feet flat on the ground and your back straight.

 

Then, hold a dumbbell in each hand and press them straight up overhead. Be sure to keep your torso stable and your core engaged throughout the exercise. You can do seated dumbbell presses with one dumbbell or two, depending on your strength level. If you’re new to the exercise, start with one dumbbell and gradually work up to two. You can also add weight as you get stronger.

 

#8 - Lateral Raises

Lateral raises are a gym staple for good reason – they target the side deltoid muscles, which are essential for maintaining proper posture and preventing injuries. The basic lateral raise is performed by standing with your feet shoulder-width apart and your arms at your sides. From there, simply raise your arms out to the sides until they are parallel with the ground. 

 

#9 - Front Raises

Simply put, front raises are a weightlifting exercise that involves raising your arms in front of your body. This movement targets the muscles in your shoulders, chest, and arms. When done with proper form, front raises can help to improve your posture and prevent injuries. In addition, they can also increase your strength and muscle definition. If you’re looking for a well-rounded workout, consider adding front raises to your routine.

 

Frequently Asked Questions

How to get bigger traps?

So you want to get bigger traps, huh? Well, you’re not alone. Having a strong, muscular set of traps is a surefire way to turn heads at the gym. The good news is that there are a few simple things you can do to start seeing results.

 

First, make sure that you’re incorporating trap-specific exercises into your workout routine. Deadlifts, shrugs, and farmers’ walks are all great choices. Second, pay attention to your form. This is especially important when doing heavier lifts.

 

Remember to keep your shoulders down and back and avoid rounding your spine. Finally, don’t forget to add in some cardio. Not only will this help you build overall fitness, but it can also help to reduce the risk of injury. So get out there and put in the work and pretty soon you’ll have the traps you’ve always wanted.

 

Do big traps look good?

When it comes to working out, some people are all about aesthetics. They want to look good while they’re sweating it out at the gym, and they’re not afraid to spend a little extra money on the latest fashion trends. But when it comes to big traps, the jury is still out. Some people say that they make you look strong and powerful, while others find them to be too bulky and distracting.

 

Ultimately, it’s up to you to decide whether or not big traps are right for you. If you’re self-conscious about your traps, then you might want to invest in a good trap squad shirt. But if you’re proud of your gains, then go ahead and rock those massive traps with confidence. No matter what you decide, just remember that you always look good when you’re doing something that makes you happy.

 

Are bigger traps healthy?

You see them all the time, especially in the gym: people with those huge traps that just bulge out of their shirt sleeves. Do they mean that person is healthy? Are bigger traps actually healthier?

 

Here’s what we know: the trapezius muscle is responsible for moving, rotating, and stabilizing the shoulder blade. It’s also used to extend and retract the head and neck. So having a strong trapezius muscle is important for both movement and posture.

 

Interestingly, research shows that people with thicker trapezius muscles tend to have better upper body strength. This may be due to the fact that the trapezius muscle is connected to both the lower back and neck, giving it a larger surface area to work with. This gives people with bigger traps an advantage when it comes to lifting heavy objects or performing other upper body strenuous activities.

 

So, are bigger traps really healthier? It appears so! Not only do they indicate a person has good upper body strength, but they may also help improve posture and movement. So if you’re looking to add some extra size to your trapezius muscle, hit the gym and start working on those lifts!

 

Final Thoughts

We hope this article has helped you understand the trap muscle a little better and given you some ideas about how to achieve your goal of bigger traps. Remember, it’s important to focus on quality over quantity when it comes to trap exercises. So make sure to select a few exercises from the list that you can perform with proper form and good technique.

 

If you have any questions or comments about this article, please feel free to leave them in the section below. We would love to hear from you!

 

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