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Add Mass And Definition To Your Traps

Add Mass And Definition To Your Traps
Add Mass And Definition To Your Traps

If you have large arms that are not in proportion to your shoulders and traps, then you need to focus on trapezius training. Trapezius training is not the easiest to do, but well-developed traps are essential for a well-defined physique.

The Trapezius muscle is one of the largest muscles on the back. Due to this, it is important to not isolate the muscle during your weekly training routine. However, exercises are often dismissed as a separate muscle to train, they’re often worked mainly in your shoulder and back workouts as they share similar movements.

You need to know that traps assist incorrect posture, in addition to adding overall roundness and thickness to your physique. So if you want full muscle mass, definition, and overall strength gain, then this is a must.

If you are looking for some moves to develop massive traps, then look no further because we at gymguider are going to talk about five moves to help build fuller traps.

Deadlift

At gymguide, we feel this is the exercise that is the cornerstone of any good weight development program. Whether you are training as a bodybuilder, power-lifter, or strongman, the deadlift is highly important to your training regime.

Rack Pull Shrug

To perform a rack pull shrug, use a squat rack with the safety pins at knee height. Perform the rack pull shrug with 120% of your deadlift one rep max. Pull the bar up to lockout the weight and then shrug it all in a single motion
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Power Clean

Clean is one of the most underrated exercises for strength and power. During the initial lift of the clean, the lower traps are utilized to lift the weight. During the second portion of the lift, a shrugging motion working the upper traps.


Dumbbell Shrug

This variation of the shrug allows you to get a more natural raise with the traps and definitely puts more tension on the traps.



Barbell Shrug

The aforementioned dumbbell shrugs are still topped for me, but that is not to say that I will not perform the barbell variation every chance I get. The barbell allows you to pile on the plates and have a serious trap workout.


Single-Arm Dumbbell Upright Row

Take a dumbbell and flare out your elbows, which is where this movement starts. Pretend that someone is pulling your arm up as if it were on a string. Alternate arms and feel the burn.

Face Pull

Whether you perform the face pull on a low pulley, a high pulley, or a mid-level pulley, face pulls need to be a routine part of your trap training. Focus on the high pulley and the pulley directly in the middle with the latter getting a lot of reps. Stand a couple of feet from the attachment in order to get the optimal angle for trapezius recruitment.


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