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* BEST Mass-Builder For TRAPS? *

Which ONE Exercise Has Made The Biggest DIFFERENCE On Your Traps?

  • Barbell Shrugs

    Votes: 77 23.1%

  • Dumbbell Shrugs

    Votes: 74 22.2%

  • Heavy Deadlifts

    Votes: 94 28.1%

  • Hang/Power Cleans

    Votes: 34 10.2%

  • Calf Machine Shrugs

    Votes: 3 0.9%

  • Behind-Back Shrugs

    Votes: 5 1.5%

  • Smith Machine Shrugs

    Votes: 7 2.1%

  • Freeweight Upright Rows

    Votes: 18 5.4%

  • Cable Upright Rows

    Votes: 5 1.5%

  • High Pulls

    Votes: 4 1.2%

  • Dynamic Shrugs

    Votes: 13 3.9%
  • Total voters
    334
In my experience, it would have to be power cleans.Not so much the weight used(as I've never gone over 205 with this movement), but the explosive movement coupled with the range of motion involved.The other thing about power cleans are the different variations.Full cleans,power cleans, hang cleans and dumbell cleans.They all hit the traps effectively.
 
When I started shrugging..I could see my traps get bigger...when I started deadlifting heavier..... other people could see my traps getting huge....... a combo of the two......
 
yeah high pulls are a good trap builder.They are done quickly like cleans, but because you don't rack the bar across the shoulders, more weight can be used.
 
Ill have to try them beccause my traps are lacking BIG time but somehow my side delts are extremely MASSIVE. Dont get it really..

:D:D
 
My traps need some work compared to the rest of me. I am thinking of adding shrugs to my workout EOD

Any advice on this to help them catch up?
 
Trap Work

The best Results that i ever had was doing shrugs Db and BB. My Traps and my back just blew up. I don't do them much anymore because they got to unprportional. Now heavy Deads keaps them in check. Lower reps 6-8 squeezing at the top for shrugs
 
mike peters said:
I tried to make my delts wider by doing heavy side db laterals but got big traps instead. there you go
Click to expand...

I FIND MY TRAPS GET TRAINED WITH HEAVY LATERALS ALSO. AND YES, I USE PERFECT FORM.

KAYNE
 
Maybe I will do a few sets of shrugs EOD to see if they catch up. I tend to split my workouts into 5 days. But I like doing abs 3x a week, so i will add shrugs to that too.
 
Anything that you havn't been doing for the last couple weeks.

I like super-setting heavy dumbell shrugs with behind the back barbells.
 
I do 5x5 and deads are my 5x5 followed by 2x10 with Db shrugs.

Maybe it's the weight/volume differences, but I can feel burn in my traps on the deads, but not nearly as much for the db shrugs.

Maybe this will change as I increase weight for both.
 
Dumbbell shrugs worked great...I didn't start working traps until about 6 months ago.

Now I have a fat strech mark on each of my traps. :)
 
I have a good unique exercise with a curl or straight bar- shrug it all the way up, then with the traps up upright row it. It's like a double movement but I get a good burn in the traps all the time.
 
Lately I've been doing serious and heavy dumbell shrugs. Let me tell you something, my traps got noticeably bigger. Just a couple days ago I put on a shirt I haven't worn for about a month, and the length is no longer working for me, it's too short. Tried a few other shirts that I haven't worn and I can no longer wear them. Now I am trying more deadlifts, and hopefully I get better development. I love how traps make you look more powerful, they, quads and triceps have become my target muscles for the next 3 weeks.
 
Deads And Barbell Shrugs Fo Sure. I Think The Shrugs Isolate The Upper Part Of The Traps A Little Better. Since Most People Are Referring To The Upper Traps When Talking About Them, Shrugs Make More Sense. However Since The Trapezius Actually Starts There And Extends Down The Upper Middle Part Of Your Back...deads Are A Better Choice For Overall Development.
 
BB and DB shrugs were the staple of my trap work for the most part. Sometimes behind the back with the barbell also. My traps were the first things to grow on me and were quite developed by the time I was 17. For about the last two years I havent done any shrugs at all. Just lots of deadlifting, once per week. My traps definately seem to have thickened since then. Its hard to tell though cuz I dont know how to measure traps. But it seems noticeable in pictures.
 
WalkingBeast said:
BB and DB shrugs were the staple of my trap work for the most part. Sometimes behind the back with the barbell also. My traps were the first things to grow on me and were quite developed by the time I was 17. For about the last two years I havent done any shrugs at all. Just lots of deadlifting, once per week. My traps definately seem to have thickened since then. Its hard to tell though cuz I dont know how to measure traps. But it seems noticeable in pictures.
Click to expand...

You don't think doing shrugs twice a week (eg...monday and friday) then deadlifts on wednesday would be a bad idea do ya? I've done that for awhile now but don't know if I should lighten up.
 
du Chaneaux17 said:
You don't think doing shrugs twice a week (eg...monday and friday) then deadlifts on wednesday would be a bad idea do ya? I've done that for awhile now but don't know if I should lighten up.
Click to expand...

Ive always trained with the idea that traps,abs,calves,forearms and rear delts can be trained just about everyday. Im not sure how much deadlifting your doing, but Id probabally only shrug once a week on shoulder or back day if I was doing deadlifts. Also, traps is one of my best body parts and the first thing to grow on me, so I dont even train them at this point. I deadlift alot and that seems to have been sufficient. If youre recovering well, Id say stay with it. If the soreness is interfering with your workouts then Id say cut out one of the shrugging days. Hope that helps!!
 
i used to have zero traps, but then i have been doing barbell shrugs but not strait up...its hard to explain but where you have your shoulders back some and lift your whole torso so you have no neck instead of connecting your shoulders to your eers.

anyway, its like magic, cause now i have traps
 
for height I feel deads do a great job,for thickness in the part of the traps on your upper back I like seated rows,apparently face pulls work good aswell,but I havent done them
 
For mass and thickness i'm all about heavy bar shrugs. I would personally place deadlifts second for mass. I've just started seated bar shrugs. Sit at the end of the bench with most of your ass hangin off. You can do a front grip or rev. grip this way also, both feel awesome. When you pull the weight up it's like pulling it directly through the middle of your body. It's only been a couple weeks for me on this one, but as far as the height of my traps are concerned i'm likin this exercise.
 
I am shocked that nobody here realized military presses build huge traps. I thought it would be one of the top responses!
 
if we are talking about the upper trapezius, military presses certainly do not get it there.

i'm all for heavy deads and barbell shrugs. (just can't seem to do dumbell shrugs effectively enoguh, the weight is just in the way - i'm small, so holding these big blocks in front of me doesn't really work)
 
1. upright rows, just to define the cut between the delts and traps, not for size.
2. wide-grip barbell shrugs (3 or 4 sets of 10)
3. close-grip barbell shrugs (2 sets of 10 @ 225)
4. dumbbell shrugs (occasionally)
 
evilsupaman said:
For mass and thickness i'm all about heavy bar shrugs. I would personally place deadlifts second for mass. I've just started seated bar shrugs. Sit at the end of the bench with most of your ass hangin off. You can do a front grip or rev. grip this way also, both feel awesome. When you pull the weight up it's like pulling it directly through the middle of your body. It's only been a couple weeks for me on this one, but as far as the height of my traps are concerned i'm likin this exercise.
Click to expand...


I agree. If traps wasnt my best bodypart and I didnt already have sufficient trap size Id be doing lots of barbell and dumbell shrugs. I dont train traps seperately anymore since I deadlift alot. I got most all of my trap size and strength before I started deadlifting with heavy shrugs. Traps have always overpowered everything else on my body so its not a bodypart I have to isolate anymore. Deadlifts seems to have thickened my traps though.
 
Bran987 said:
I am shocked that nobody here realized military presses build huge traps. I thought it would be one of the top responses!
Click to expand...


Its something very few focus on. I have been hitting them the past year and my traps havent grown much as a result of military presses. I suspect they help in defining the traps a little more.
 
Deadlifts are so far in first for me that 2nd place doesn't matter, but trap-bar shrugs for medium reps & low rep partial deadlifts are good finishers
 
id bet that most, not all, that voted for any form of shrugs either doesn't do cleans and deads, or doesn't do them right... :mix:
 
howbout explosive upright rows??? seems when i do them i get a feeling in my traps that i cant get from any other exercise
 
by "dynamic" shrugs, do you mean "power" shrugs?

I'd say, in order:

1) Rack pulls
2) Hang cleans done with minimal leg drive and maximal shruggage
3) power shrugs / conventional deadlifts (tie)

just my humble opinion
 
Last edited by a moderator:
WalkingBeast said:
Ive always trained with the idea that traps,abs,calves,forearms and rear delts can be trained just about everyday. Im not sure how much deadlifting your doing, but Id probabally only shrug once a week on shoulder or back day if I was doing deadlifts. Also, traps is one of my best body parts and the first thing to grow on me, so I dont even train them at this point. I deadlift alot and that seems to have been sufficient. If youre recovering well, Id say stay with it. If the soreness is interfering with your workouts then Id say cut out one of the shrugging days. Hope that helps!!
Click to expand...


Looks like it! :chomp: I have to agree. I found Ef, started Deadlifting weekly, and my traps have grown quite a bit. I do BB shrugs on my DL day, but it's gotta be the poundage's on the DL's doing it.
 
I voted for high pulls but Im liking rippetoe shrugs more now. My traps have never been this sore and I only did 3 sets of them on friday!
 
kethnaab said:
by "dynamic" shrugs, do you mean "power" shrugs?

I'd say, in order:

1) Rack pulls
2) Hang cleans done with minimal leg drive and maximal shruggage
3) power shrugs / conventional deadlifts (tie)

just my humble opinion
Click to expand...

agree with rack pulls, but i would put conv. deads second and hang cleans/power shrugs 3rd
 
best results 4 me have come from cleans and power shrugs
btw power shrugs are just 1 part of a clean anyway so i would suggest cleans are the best
 
Dumbbell upright rows to the side: aka the "dork row"
 
My traps are starting to show a bit. I can start to see them with a shirt on. Been doing deadlifts for a few months now. Haven't done any shrugs or anything else so I'll have to credit the deadlifts.
 
Maybe changing base a bit...what would experts recommend as the proper shoulder position when doing DB / BB shrugs? I really really don't mean to be a dick, but I'd prefer opinions of the dudes that really know what they are talking about, not the guys just getting started (tho I'm sure are on the way to being jacked experts in no time)

Should you almost have your lats contracted / backed on shrugs / rows, or leaned forward?
 
My traps have been growing lately, even on my caloric deficit diet. I think it's because I'm still doing deadlifts about once a week and have added in standing calf machine shrugs.
 
My own experience is different, I guess... I see the best development on my traps from side db raises. I do shrugs too, which seem to sharpen the peak on my traps, but size overall is in the side raises. I can't comment on deads or cleans, as I have a back problem and I avoid those usually.

Charles
 
Power Shrugs bar none imo.

Deadlifts second.

I think it depends on the person. Deads do build my traps, but they really don't pop out unless I do explosive power shrugs.

Then there are guys I know that don't do any direct trap work that just deadlift heavy once a week and have powerful traps.
 
I'm like the 2nd kind of person ghetto mentioned. All I do are heavy deads once a week, and my traps have grew sooo much. much more than when i was doing shrugs. I don't do any direct trap workouts anymore.
 
For me, Power Shrugs. Deadlifts are great too, but I can use about 150 pounds more on power shrugs than i can DL, and it makes a noticable difference in my traps.
 
Very true, the pull doesn't specify upper, middle or lower traps...

I'd say shrugs of all sorts for upper traps (increasing my deadlift has done little for my trap development, re-adding shrugs to my routine has helped),face pulls for middle/lower trap development, and underhand barbell rows for lower traps.
 
For a while I was doing 3 sets of dumbell shrugs then 7 sets of machine shrugs with 30-45 seconds of rest between sets. Stole that from fst7. Saw good results with it too!

Posted with my Droid EO Forum App
 
If you have a pair of farmer walk bars then you could do a couple sets of farmer carries. Deadlifts also work great for trap development.
 
for me, my gym has a home made fabbed up farmers carry type thing that you load plates onto... Really cheap and ugly looking... But by far the best thing for traps. Every gym should make one. If i could find a picture of what it kind of looks like.... 3 days after using it, feels like you have been stabbed in the traps. I only work traps maybe once a month, if I do them to often, they get to unproportional. Chest and traps grow to fast on me compared to everywhere else.
 
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