Shrug Variation
While trying to lift bar you won't get more than 1-2 inches. This is one that hits your front and side delts as well as your traps. Upright Rows:
The purpose of this exercise is to work the front and side delts as well as the traps. If you perform a wide grip you will be able to hit the delts more. To do this exercise you should stand and hold a barbell at thigh level with an overhand grip. Your hands should be width about 8 inches apart. Let the bar hang down in front of you. Lift it straight up along your body ( it should be close to it but not touching it). Lift until the bar reaches chin height. After that you should lower slowly and repeat the exercise. Keep the elbows up; they should be higher than the bar throughout the movement. As an alternative you can also use dumbbells or the low cable bar instead. Deadlift:
The deadlift is generally not involved in trap routines is not usually however during this exercise the muscle is also stimulated. If you do traps on back day, try doing a shrug movement at the top of each rep of the deadlift for a little extra trap stimulation. Trap Routine
Look through the examples of trap routines for routines for each stage of your development: Beginner
(This routine suits those who have never done any direct trap work).
Shrugs (standard) - 2 sets of 8-10 reps – this is a full body workout which is ideal for beginners. If you've been training at least 6 months and have reached good results try to switch to intermediate training. Intermediate
As part of a split routine, work your trap with deltoids.
* Haney (behind the back) Shrugs - 2 sets of 8-10 reps
* Upright Rows - 2 sets of 8-10 reps Advanced
Here is an example of advanced trap training routine:
* Haney Shrugs - 2 sets of 8-10 reps
* Wide grip Shrugs - 2 sets of 6-8 reps
* Upright Rows - 2 sets of 8-10 reps In case your traps are really weak you should try to add a set to the Haney shrugs for 3 sets total and add 1 set to the upright rows for 3 sets total, this makes 8 total sets. Traditionally the traps are worked after delts (or back), so it is crucial to be properly warmed up so you don't have to do warm-up sets, you can certainly do one set of 15 reps if you want. Reps & Weights
The first set of your workout should be the heaviest and in the following set the poundage should decrease. You should fail in the rep range listed. While some of you may be tempted to add sets, it's not necessary, it is crucial to train hard during the sets. If your muscle will be trained hard enough there will be no need to add more sets. This means lifting heavy weight and it means going to failure.
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