Traps are the muscles at the side of your neck, right on the top of your shoulders. Trapezius is one of the major muscles in the shoulder. Tremendous traps are one of the major signs that a person works out and spends many hours to get a great body.
Most bodybuilders believe that the only way to build traps is to perform shrugs. But it’s not enough. For well-developed traps you need variety of exercises.
You can perform barbell shrugs in front and behind you, dumbbell shrugs – standing, seated and facedown and even cable shrugs.
Add to your workout routine very difficult, but effective exercise – scapular pull-up.
- Take a pronated grip on a pull-up bar.
- From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion.
- Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.
Don’t forget about usual pull-ups. They don’t require heavy weights, and help to strengthen the traps. You don’t have to perform pull-up only in a gym. You can also buy a bar and do pull-ups at home. Grip the bar with your hands and pull your body up several inches. Hold for a second or two and return to the start position. Repeat the exercise few times.
In a gym you can also do the Smith machine upright row, but be very careful with how much weight you use. If you put too much weight, it can lead to serious injury. This exercise can be done using a barbell, E-Z bar, straight bar attached to a low pulley and it can also be performed using dumbbells.