Best trap exercises?

[Clean]

My traps will not grow! I've done standing dumbell shrugs, barbell shrugs, what else can I do?


Thanks

 

[psychedout]

I like trap bar shrugs a lot.

 

[needsize]

for me its deadlifts; my traps have always sucked, but when I deadlift heavy followed by strict shrugs without a ton of weight, thats when they grow

 

[psychedout]

Yeah deads are also great for traps. I can see my neck exploding everytime I lock out a dead. I absolutley love it.

 

[Clean]

I also do deads, definitely not with as much weight as you all. Maybe I will try shrugs right after and see how it goes!

 

[BOOEY]

I focus on traps during shoulder day and for me, supersetting upright rows and heavy DB shrugs really made my traps grow.

 

[envies]

Your name says it all!!

 

[majutsu]

You know, people are always going on about my traps, and I swear to you, I never do shit for them. I dead alot, and I do full range-of-motion clean and presses. I honestly think that's all you need. Your traps will be fine, and the extra mass from dead and cleans will be awesome all over. I think shrugs are a waste of time, I mean they work, but deads just as good for traps and many other benefits.

 

[bignate73]

deads
cleans
farmer walks
rows

 

[Clean]

i did cleans alot when i swam in high school, they still never grew. My back is ok size (for me) but traps were never there unless I flex as hard as I can.

 

[breathinbleedout]

Incoporate deads and shrugs at the same time. When you are in upright position, perform a shrug. It works great when you are warming up. I seen chinese olympian doing similar routines.

 

[FRC21]

Heavy deads with a good lockout. Followed by a good isolation move like BB shrugs or DB shrugs. Make sure you have a good explosion up on the shrugs and hold the weight for a split second and lower the weight SLOWLY down. I see so many people just let the weight fall.

 

[breathinbleedout]

People drop the weights when doing deads, because its a no negative exercise.

 

[super_rice]

clean pulls... experiment with the grip too, like try a snatch grip so you only do the pulling part. works nicely for me

 

[Synpax]

Clean -

When I do deads, I can actually FEEL my traps getting tension. I also do DB shrugs but I don't feel it like I feel it with deads.

I remember the first time it happened I was rubbing my trap area wondering if my skin was peeling.

Seriously, those deads do it for me and maybe you too.

 

[therookie]

I train traps every 3 days no matter what my body part it that day b/c it took me along time to get them to grow..

Do drop sets w/ dumbell shrugs 90/70/40/20/ etc.. If they have a shrug machine at your gym go heavy and in between sets burn out with a 45 pound plate in each arm doin shrugs..You wont regret this routine

 

[B0ARDIN087]

deadlifts.....

 

[strongsmartsexy]

The three best excersizes for traps are

Deads

Deads

and lastly Deads.

Ok, so cleans do some...