Get Bigger Traps : 5 best exercise for big traps

 

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In this article we will talk about "5 best exercise for big traps".

Trapezius also known as TRAPS, traps gives an immense look to your shoulder and back, trapezius muscle helps in extension and side flexion of the skeleton. 

Trapezius muscle is the part of the back muscle that resembles a trapezoid. 

Trapezius muscle extending from the cervical to the thoracic region on the posterior of the neck and trunk.

Traps divided in to three parts- Superior, Medial and Inferior, Superior part elevates the pectoral girdle, middle retracts the scapula and inferior depresses the shoulder. 

Muscular traps are plays a key role with heavy lift and maintain correct posture. 

 

Also read Want Bigger Triceps : 5 best exercise for triceps

 

Here, We come with 5 best exercise for traps

 

1. Shrugs

One of the best and common exercise for traps, shrug  targets your superior and medial parts. 

It can be done by both dumbbell and Barbell and cable.

How to do

Keep your back in straight position and hold the dumbbells in your hands, now shrug your shoulder high and pause for a sec, fell every rep.

Return to the standing position and repeat

Set- 3-4

Rep- 15-20

Rest- 60 sec

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2. Deadlifts

Deadlift is the compound exercise, which also target your full trapezius muscles. deadlift requires your entire back to be engaged, it include all part of traps.

How to do

Stand straight with feet shoulder-apart. bent your knees and keep your back straight and grab the rod. keep your shoulder down, now fully extend your legs and pull the bar up, should end up standing straight with the barbell held at waist height. 

Set- 3

Reps- 8-10

Rest- 60secs

 

 

3. Upright rows

It is right exercise to target your traps along with anterior and rear deltoid. Upright rows should performed correctly otherwise it may cause shoulder pain.

How to do

Grab the barbell rod shoulder width-apart and hang the rod in front of you. lift the bar straight up toward the chin. keep the bar close to the body. 

Arms should not to go high than shoulder, now pause here for a sec and return the normal position and repeat.

Set- 3

Rep 10

Rest- 60 secs

 

4. Face pull 

Face pull are the shoulder exercise which also engage the trap muscles.

How to do 

Fix the cable around your eye level, now grab the rope using a overhand grip. when you pull the cable toward your face squeeze your shoulder blades . back should in straight position. hold the cable as close to your face and slowly back to the starting position. 

Set- 3

Rep- 10-15

Rest- 60 sec

 

 

5. Farmer's walk

May be you are not familiar with farmer's walk exercise but it is one of the best exercise for trapezius muscles. 

How to do

Hold the dumbbell on either side of your body, maintain your back posture as you engage your back and core and take some measured steps

Set- 3

Steps per rep- 20-30 meter walk with medium weight

Rest- 60 secs

 

 

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