I remember in high school, there was this older kid with naturally big traps. He didn’t lift weights either, but he looked like he did.
Everyone thought he must be super tough and was afraid of him.
Looking back, he wasn’t really that tough at all. He just looked intimidating because of his big traps.
Traps can do that for you, though. They make you look like a badass. Whether you actually are a badass is a separate matter.
So how do you get big traps?
It’s not that hard, really. You just have to use the right exercises, which is what this article is all about.
Let’s get this party started with the best exercises to build huge traps.
Exercises To Get Huge Traps
These are the exercises to focus on if you want to look like a badass with monstrous traps
Shrugs
Let’s get the most obvious trap exercise out of the way first. Shrugs are a great exercise to build the Trapezius muscle.
Standing Barbell Shrugs are the most popular variation of shrugs, but you don’t have to limit yourself to one variety.
I prefer using heavy dumbbells myself. They give you a better range of motion than you get with the barbell.
The one advantage the barbell has is that you can go heavier with it. Most gyms don’t have dumbbells above 125 lbs, but you can load a barbell up with as much weight as you will ever need.
That said I almost always stick with dumbbells.
How to Perform Shrugs:
Stand up straight and hold two dumbbells or a barbell at your sides.
Raise your shoulders as high as you can, while keeping the rest of your body still.
Hold the top position for a second before returning to the starting position.
Repeat for the desired number of reps and sets
Face Pulls
Face pulls are another great and underrated exercise that works your entire upper back and rear deltoids. This is also a great exercise to help your posture, especially if you have rounded shoulders.
This exercise is considered somewhat of an isolation exercise and you should not use a ton of weight. Face pulls should be done within the 10-15-rep range with a lot of holding, squeezing and contracting.
This exercise helps put the shoulders through the natural rhythm that it needs to work the traps, rhomboids and external rotators of the shoulder.
How to Perform:
Start by attaching a rope to a cable machine and set the pulley around shoulder height.
Grasp the handles with your palms facing each other, while standing far enough away from the stack so there is tension on the rope.
Keep your chest up and pull the rope towards you, squaring off your shoulders and bringing your elbows out to the side.
Squeeze your shoulder blades together, hold for a second or two, then slowly return the weight to starting position.
Repeat for desired reps.
Farmer’s Carries
Loaded carries are an excellent and underrated exercise that works your upper traps and improves functional strength. It involves carrying weights in either hand, usually dumbbells or kettlebells while walking a set distance.
I prefer to perform this exercise with a heavy kettlebell in one hand rather than in both hands. Doing it with one hand gives you less compression on your spine and works your core a bit harder.
You can also perform this exercise with a trap bar, like a hex bar. This variation is great if you have access to a trap bar and want to challenge yourself more by loading heavier weights.
How to Perform:
Start by standing upright with a weight or weights in each hand. Hold the weight firmly but comfortably, and make sure you have a solid grip on the weight.
Keeping your head up and core tight, walk forward for the desired distance (e.g., 20 yards).
Take slow and steady steps, focusing on maintaining good form throughout the exercise.
Make sure to keep your arms extended and close to your body as you move forward.
Once you’ve reached the desired distance, turn around and walk back with the weights in hand.
The hang power clean is an explosive exercise that works your entire body, including your traps. This exercise requires a full range of motion in order to be done correctly and efficiently.
It’s important to start light with this exercise until you’ve gotten the form down perfectly, as it can be dangerous if performed incorrectly. As you become more experienced with the movement, you can gradually increase the weight.
How to Perform:
Start by standing in front of a barbell with feet hip-width apart.
Bend your knees and hips slightly, and grab the bar with your palms facing away from you, at just outside shoulder width.
Engage your core and drive your feet into the floor as you explosively extend your hips, shrugging your shoulders and pulling the bar straight up.
As the bar passes your waist, pull yourself under it by aggressively pushing your feet into the ground and driving your elbows around quickly.
Catch the bar in a quarter-squat position with elbows out to the side.
Pause for a moment before standing up to an upright position.
Slowly lower the bar back down to starting position and repeat as needed or desired.
Deadlifts
Deadlifts are a great exercise that works your entire body and really hammer your upper back to build bigger traps. If you ever see anyone who can deadlift some serious weight, they always have huge traps. It just comes with the territory.
There are a variety of deadlifts out there, and they will all work the traps really well, the heavier the weight you use, the better.
How to Perform:
Start by standing in front of the bar with feet hip-width apart.
Bend your knees and hips slightly and grab the bar with an overhand grip just outside shoulder width.
Keeping your back straight and core tight, drive your feet into the ground as you extend through your hips and pull the bar up, keeping it close to your body.
At the top of the lift, squeeze your shoulder blades together and pause for a moment before slowly lowering the bar back down to starting position.
Repeat for desired reps or sets.
TRX I, Y, T
Here is an underrated exercise you may have never heard of.
The TRX strap is sometimes thought of being a supplemental tool or even for beginners. This is far from the truth. When done correctly, this exercise will blast every muscle fiber in the upper back.
How to Perform:
To perform the I-raise, keep your arms out and raise them over your head while squeezing your shoulder blades together.
To do a Y-raise, open up your arms and make a “Y” shape with your body then squeeze your shoulder blades at the top of the movement.
For the T-raise, keep your arms straight out to the side and form a “T” shape with your body then squeeze at the top.
Slowly lower yourself back down to starting position and repeat as desired.
Watching the video above would probably help more than reading this
Upright Rows
Next on our list of the best trap exercises we have upright rows.
The upright row is a classic exercise that requires minimal equipment and can be done almost anywhere. It is great for the traps and shoulders.
This is an exercise that may cause discomfort. If that occurs, I would do it using dumbbells rather than a barbell.
How to Perform:
Start by standing in front of a barbell with feet shoulder-width apart.
Grab the bar with an overhand grip just outside shoulder-width.
Keeping your back straight and core tight, use your traps to pull the bar up to your chest.
As you do this, make sure to keep your elbows pointed outward and upward.
At the top of the lift, pause for a moment before slowly lowering the bar back down to starting position.
Repeat for desired reps or sets.
Barbell Rows
Barbell rows are another great exercise for targeting the mid and lower traps.
It is a compound exercise which means it works multiple muscle groups at once and can help increase strength and size in many areas of your upper body.
If you want a nice thick back, this is the go-to exercise.
How to Perform:
Start by setting up a barbell on the floor and standing in front of it with feet hip-width apart.
Bend over at the hips and grab the bar with an overhand grip just outside your shoulders.
Keeping your back flat, drive through your heels as you row the weight up towards your chest.
At the top of the lift, squeeze your shoulder blades together and pause for a moment before slowly lowering the bar back down to starting position.
Lateral Raises are traditionally thought of as a shoulder exercise, but they are also really good at working your traps.
Don’t believe me? Do a few sets of lateral raises, and you will notice how sore your traps are the next day.
Lateral Raises are traditionally done with dumbbells, but you can also do them on a cable machine which gives it a little bit of a different feel/
resistance.
How to Perform:
Start by standing in front of a cable machine with feet shoulder-width apart.
Grab the handles and keep your arms straight out to your sides.
Keeping a slight bend in your elbows, use your traps to raise the weight up until your arms are parallel with the floor.
At the top of the lift, pause for a moment before slowly lowering the weight back down to starting position.
Repeat for desired reps or sets.
Workout For Huge Traps
If you are looking to build huge traps, below is a workout that will get the job done. It includes all of the exercises mentioned above and is sure to help you get the results you’re after.
Perform 2 trap workouts per week:
Workout 1:
Face Pulls – 3 Sets of 10-15 reps
TRX I, Y, T – 3×8-10
Farmer’s walk – 2-50 yards
Workout 2:
Power Hang Clean – 4 Sets of 5 reps
Barbell Rows – 3 Sets of 8-10 reps
Lateral Raises – 3 sets of 10-15 reps
By performing this workout consistently and paying attention to form and technique, you will be on your way to building huge trap muscles in no time. Good luck and happy lifting!
How to Warm Up Your Traps Before Training?
It is always important to warm up your body before training, especially when it comes to exercising the traps. Warming up can help reduce injuries and increase performance. Here are some great ways you can warm up your traps before lifting:
• Neck circles – Slowly rotate your head in a circular motion for 10-15 seconds each direction.
• Shoulder shrugs – Shrug your shoulders up and down for 10-15 reps.
• Wall slides – Stand with your back against the wall and slowly bring your arms up then down, making sure to keep your elbows straight throughout the movement. Do 10-15 reps.
• Resistance band pull aparts – Grab a resistance band and hold it with both hands in front of your body. Pull the band apart until your arms are out to the sides, then slowly bring it back together. Do 10-15 reps.
• Jumping jacks – Get your heart rate up by doing some light jumping jacks for 30 seconds or so.
Anatomy of the Traps
The traps are one of the biggest and strongest muscles in your upper body. They are composed of three different parts; the upper traps, middle traps, and lower traps. Each part has a slightly different role, but they all work together to provide stability and strength in your shoulders, neck, and upper back.
The Upper Traps primarily assist with shoulder elevation and neck flexion.
The Middle Traps provide you with stability in your shoulder joint and help maintain good posture.
The Lower Traps assist with shoulder depression and scapular retraction.
Knowing the anatomy of your traps can help you target them more effectively while performing exercises.
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Benefits of Training Your Traps
Training your traps not only helps you to build size and strength but can also have a few other beneficial effects.
First, it can help improve posture by strengthening the muscles in your upper back, which can help reduce slouching and hunching of the shoulders.
Second, it can help prevent injuries by strengthening the muscles and ligaments which support your shoulder joint.
Finally, it can help improve your performance in various sports like baseball and basketball by increasing power and stability in the upper body.
So not only do traps make you look like a beast but training them can also provide some functional benefits. Make sure to include a few exercises for your traps in your weekly routine.
Do shrugs build big traps?
Shrugs are a great exercise for building big traps. They target the upper and mid traps by directly working these muscles, as well as providing an indirect benefit to the middle traps. When done correctly with proper form and technique, shrugs can effectively help you build bigger and stronger trap muscles.
What causes big traps?
Big traps are the result of proper exercise, diet, and rest. Doing exercises that target the trap muscles, such as shrugs and face pulls, can help you build bigger traps. Additionally, make sure to get enough calories and protein in your diet to fuel muscle growth. Finally, make sure to get plenty of rest between workouts as this is when your body will be recovering and building new muscle. With the right combination of exercise, diet, and rest, you can start to see your traps grow bigger and stronger in no time.
Final Word
Building massive trap muscles doesn’t have to be complicated. By following these simple exercises, and workouts along with proper nutrition and adequate rest, you can begin to see your traps growing in size and strength. So if you want to look like a beast, make sure to hit those trap muscles hard! Good luck!
Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.
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