The 6 Grittiest Trap Exercises You're Not Doing

Let's get a couple things clear right off the bat. First, when lifters talk about "building traps," they're usually talking about the upper traps, as opposed to the middle or lower traps. Those other portions often get lumped into upper-back training. This article is specifically focused on building that shirt-stretching yoke.

Secondly, there's no reason for me to go into detail about classic trap-building exercises like Olympic lifts, heavy deadlifts, and simple barbell or dumbbell shrugs. Suffice it to say, they all work.

This article is meant to provide you with some lesser-known, science-based, practical trap training techniques that you can use along with the staples in your programing to get more out of each workout.

1. Wide-Grip Barbell Shrugs

The general function of the upper trapezius is scapular upward rotation and elevation. So, loading those actions dynamically, like in all the exercises highlighted here, or isometrically like in a deadlift, is where the most bang for...

Source: The 6 Grittiest Trap Exercises You're Not Doing