best exercises for lower/middle/upper TRAPS

[MonStar1023]

I was wondering about TRAPS.. I really am trying hard to thicken up my traps a LOT. I have been hitting them with dumbbell shrugs a lot, I just started back up with hang cleans, I hit my middle traps with seated v-bar rows to my neck, barbell shrugs, etc. I have tried a variety of exercises because I really want to FORCE them into growth... what do you all suggest?

Hang cleans I heard are one of the best exercises out there.

 

[Robboe]

One row for middle back - any you prefer. [gets traps, rhomboids etc..]

A vertical row for lats - any you prefer. [BTW i'm not saying rows do middle back only and vertical rows do lats only - just more emphasis if you will.]

Lower back - deads [or squats on leg day.]

Simple as...

 

[goahead]

DEADLIFT!

Also we have a shrug machine in our gym with neutral grip on both sides (very very heavy, very good!)

 

[big calvin]

u can try all shrugs.....db shrugs,bb shrugs,behind the back bb shrugs....that should work

 

[Robboe]

Overkill...

If you are deadlifting AND doing hang cleans then shrugs are unnecessary.

 

[big calvin]

i dont feel my traps working when im doing deads, cleans hell yeah! but me personally would do extra trap work....

 

[Robboe]

If your traps are growing nicely then ignore this, but if not then try doing only deads for traps and look at the difference.

 

[MaxBiceps]

close grip upright rows to isolate the traps, and wide grip uprights to get more of the delts involved.

 

[Robboe]

'Isolate' is not the word you wanna use. Emphasis is better.

 

[MaxBiceps]

'Isolate' is not the word you wanna use. Emphasis is better.

Whatever.

 

[Cackerot69]

The traps are a unique muscle group in that it is split into a few different muscle groups wirth different origins, insertions, and functions.

The main fuction of the upper traps are to pull the shoulders upwards, in practice a traditional shrug. The lower and "middle" trpa both really do the same thing, and that is to retract the scapula (also a function of the rhomboids) which is practice is just pulling your shoulders back without bending the arms.

Deads will also work them, but only as a stabilizer therefore they do not work the traps in their full range of motion meaning they won't be stimulated to their potential.

How much of a difference will it make if you focus on the upper VS lower traps? Not much, but if you are already a pretty big mofo and appear to have a little imblance there some specific work may help.

 

[PowerManDL]

If you're doing deads and cleans, then direct shrugs may not be necessary--

But you can add some shrugs with your upper torso at a slight angle which may help.

Just don't be a dumbass and fuck up your back.

Power