What else besides shrugs for traps

[jso123]

Anyone have any other good excerises for traps other than shrugs and upright rows?

 

[Spectre]

Deads. They blow mine up so well I don't even work them out anymore.

 

[edgecrusher]

All of the OL lifts.

 

[needsize]

The only time I have any traps is when I deadlift heavy

 

[Mildot]

Agreed. Deads punish my traps in a big way.
I love upright rows as well.

 

[DrBones]

Genetics...
The only thing I do is deads, but my traps were pretty large(in comparison to the rest of my body) even before I started deadlifting....
I only wish my pecs and bi's grew like my traps

 

[louden_swain]

Farmers walk and Conan Wheel.

 

[JDarty6173]

Heavy Rack Pulls.. I feel my traps a whole lot more that even on full deads.. I assume because I can go quite a bit heavier.

 

[DrBones]

Heavy Rack Pulls.. I feel my traps a whole lot more that even on full deads.. I assume because I can go quite a bit heavier.

Mmmmmmmmmmm Heavy Rack Pulls... I love em

 

[spatts]

Deads and heavy rows.

Don't forget that your traps go down to the middle of your back, and all the way across to your shoulderblades. You can stimulate the muscle best by training all parts of it...not just that little hump up by your neck.

 

[edgecrusher]

Farmers walk and Conan Wheel.

Farmers walk, I forgot about that one.

 

[spatts]

You could also hit some kelso shrugs for accessory work, or to pre-fatigue.

 

[makedah]

http://www.testosterone.net/html/body_144shrug.html & http://www.testosterone.net/html/body_145shrug.html


I do these sometimes (with the barbell, not the calf machine): http://www.testosterone.net/html/body_142short.html

 

[WarriorPL]

HEAVY shrugs blow mine up. Thats all i really do for them. I start deads this week, so we'll see how those turn out!

 

[crew9]

I find that cleans hit my traps a lot harder then deadlifts do.

 

[skaman607]

I find that cleans hit my traps a lot harder then deadlifts do.

me too

 

[beefybull]

Makedah, good links!

As you said, Shrugs & Upright Rows are good. You can also do your Upright Rows with a straight bar on a Cable station instead of dumbells.

Shrugs on a calf machine
Deadlifts
Power Cleans
Hang Cleans
Snatch

And remember, dont roll your shoulders when doing shrugs!

 

[Markus Riedel]

My rotator cuff cannot handle the stress caused by conventional upright rows.

Instead i like to do Reverse Upright rows with a barbel /Smith machine. I feel a great contraction in the upper back.

I think the Deadlift is overrated in terms of hypertrophy. I think the upper part of trapezius needs dynamic work in order to grow.