Traps Exercises

Here’s a list of bodybuilding exercises that you can use to train your traps muscles:

1. Barbell Shrugs

1. Grab a barbell using an overhand grip, distance between your hands should be same as the with between your shoulders. Allow the barbell to hang down in front of your body so that your arms are fully extended.

2. Shrug your shoulders while keeping your arms completely straight. At the top position hold for 1 – 2 seconds.

3. Slowly and controlled return to the beginning position and continue repeating.

2. Smith Machine Shrugs

This exercise is the same as the Regular Barbell Shrugs, but instead of using a barbell, execute it on a smith machine.

3. Barbell Shrugs Behind The Back

This exercise is also the same as the Regular Barbell Shrugs, but instead of holding a barbell in front of your body

, you should hold it behind your back.

4. Dumbbell Shrugs

1. Grab two dumbbells one on each hand. Stand with your palms facing in toward your body and the dumbbells hang at your sides so that your arms are fully extended.

2. Shrug your shoulders while keeping your arms completely straight.

3. Slowly and controlled return to the beginning position and continue repeating.