favorite trap exercises

[GetSwoll]

what are ur favorite trap exercises includn reps and sets

[beefcake]

I do 3 sets of db shrugs 20 reps each. And 3 sets of behind the back bb shrugs 15 reps each. I do these on shoulder day, so the upright rows and the db flyes still hit the traps indirectly as well. But for some reason, deads seem to make my traps way more sore than either of these do.

[BBAddict]

Originally Posted by beefcake

But for some reason, deads seem to make my traps way more sore than either of these do.

I would bet, if you're anything like me, that it's cause you go way heavier during deads than shrugs.

[beefcake]

Originally Posted by BBAddict

I would bet, if you're anything like me, that it's cause you go way heavier during deads than shrugs.

I do. I don't think i'd be able to shrug what I deadlift.

[njlovehandles]

DEADLIFTS shrugs db or bb are second, but nothing compares to the deads!

[GetSwoll]

deadlifts for traps? i had no idea

[wheyman]

If you think deads are good you guys should try rack pulls. You set the pins on squat rack right around knees or little below. Load the weight and pull like a deadlift; this takes your legs out of the movement a bit and you end up using more back. These are my favorite for traps.

[GetSwoll]

interesting

[JUICE]

i alternate, one week i'd do 4 sets of bb shrugs 1-20 reps. Another week I'd do db shrugs 10-20 reps.

[Severedties]

I like to do heavy DB shrugs. My gym only has DB's up to 135 though, so i do 4 sets of 20. It always makes my traps real sore. Havent had a problem with them growing at all either.

[NMS]

I dead lift and then susperset with dumbell shrugs

[Stonecold54]

a case of beer in each hand from here to the store gives a good pump.

[DeaDLifteR]

what's up guys, this is my first so here it goes.

i love training my traps, my fav. exercises would have to be:

seated, 1arm db shrugs
behind the back static hold, bb shrugs

[wheyman]

Originally Posted by stonecold54

a case of beer in each hand from here to the store gives a good pump.

[Dr Savage]

barbell shrugs...nice and slow. Holding it at the top of the movement for 1 full second. A lot of guys try and go way to heavy and there form is shit. 3 sets to the back and 3 sets to the front for me. 8-12 reps. Probably my fav exercise.

[meat12]

bb shrugs, 3 sets with as much weights as i can handle

[dl1874]

I am a huge fan of hitting the traps via the standing calve raise machine. Simply place your feet square on the foot rest and use your shoulders to thrust the weight upward. This way you exhaust your shoulders and traps before killing your forearms.

[beefcake]

Originally Posted by dl1874

I am a huge fan of hitting the traps via the standing calve raise machine. Simply place your feet square on the foot rest and use your shoulders to thrust the weight upward. This way you exhaust your shoulders and traps before killing your forearms.

True, but I like to give my grip a good workout since I don't directly train it. Helps when I hit the deads, so my grip doesn't go out on me.

[speedracer59]

I get asked this question at least once a week in the gym.
My typical trap work out.

barbell shrugs
warmup 2 set 225x10
set 1 315 5-8 reps
2 325 5-8 reps
3 295 8-10

db shrug or 1 arm smith press shrug
set1 with db's 90 x 8-10
set2 100 dbs 8-10

[mr8907]

bb shrugs to the frunt(3 sets) behind the back(2)
calv rasie machine but i run out of room for weight to stack
i like using the hack squat machine it's killer.