Need Help on Developing Trapezius

[Lightman009]

I was just wondering if anyone knows the most effective way to building up your traps (muscle around neck and on upper back)? I do shrugs, but thats the only exercise I can think of. Are there any others?

Thanks

 

[SteveDeBeave]

Upright rows are great.

Also seated rows with a straight bar pulled to the pecks gets the traps.

 

[Rob_NC]

Heavy shrugs, wide and narrow grip with barbell. dumbell shrugs. Mine are like mountains compared to what they were 12 months ago.

 

[gopro]

Exercises...
- barbell shrugs
- dumbell shrugs
- close grip upright rows
- smith shrugs
- heavy rack deadlifts

Try a tri - set of upright rows/dumbell shrugs/rack deads...your traps will scream to you!

 

[Arnold]

in conclusion, do shrugs!

 

[hurtyhair4u]

Keep those shrugs commin'

 

[pumpit]

what about the middle and lower traps

 

[Arnold]

Originally posted by pumpit
what about the middle and lower traps

They will get worked when you do rows.

 

[Lightman009]

Yeah, I agree with that. Rows are great for the mid part of the traps.

 

[Skyliner]

Personally I felt that close grip upright rows with a pause in the midpoint motion is great. But I always make sure the weight is just right in preventing for bd form to occur.

 

[syntekz]

Upright rows cause problems for me (I had a bad wrist injury when I first begain training).

Deadlifts have kept my traps growing and just recently I started doing shrugs as well as bent over rows.

 

[gopro]

Mid traps are built from many rowing exercises, however, a great exercise for the mid-traps is "lean-over" shrugs. Sit on a bench, lean foward on a 45 degree angle, and hold a pair of medium weighted dumbells. Shrug your shoulders and pinch your shoulder blades together...squeeze and stretch. Superset these with CG upright rows and watch your mid traps thicken!

 

[Yanks20]

close grip upright rows work excellent. use wrist wraps if your wrists are a little weaker.

also if you have access to a calf raise machine try hise shrugs. stand in the machine and just do shrugs.

i would also highly recommend what gopro had to say about seated DB shrugs, they burn like a mother!