Ever catch your reflection mid-lift and notice… well, nothing where your collar meets your neck? Like your shoulders just dive straight down? We’ve all been there. You might be hammering shoulders and back, but those upper traps – the majestic slopes framing your neck – stay stubbornly flat. Been in that exact spot myself, convinced endless shrugs were the only answer. Turns out, I was missing the bigger picture. Let’s fix that. Building impressive trapezius muscles isn’t just about shrugging endlessly; it’s smart training targeting all three regions. Ready to craft traps that command attention? Let’s dive into the plan.
Think of your traps as your body’s natural weightlifting suspenders. They stabilize your shoulders, protect your neck, and honestly? They make any t-shirt look like it was tailor-made. Weak traps often lead to that annoying shoulder hunch and neck strain – especially after long hours at a desk. Strong traps? They project power and keep everything aligned. We’re going beyond just upper traps here; we’re building a complete, thick, 3D structure.
We’ve put together a list of the best trap exercises to include in your build big trap muscles workouts:
- Seated/Lying Dumbbell Shrugs
- Barbell Deadlift
- Rack Pulls
- Upright Rows
- High Pulls
- Trap Bar Farmer’s Walks
Your Plan for Build Big Trap Muscles
These moves aren’t random. They’re curated from years of transforming “invisible traps” into granite ridges. No fluff, just results.
| Day 1 (Heavy Pulls) | Day 2 (Trap Focus) | Day 3 (Grit Day) | |
|---|---|---|---|
| Moves | Barbell Deadlift (3x5) Rack Pulls (3x8) | Seated Shrugs (4x12) Upright Rows (3x10) High Pulls (3x8) | Farmer’s Walks (3x 40m) |
| Key Cue | Lockout = trap crush | Slow up, slower down | Stand TALL, no surrender |
1. Seated/Lying Dumbbell Shrugs
Setup: Sit upright on a bench or lie face-down on an incline bench, holding dumbbells at your sides (seated) or hanging straight down below your shoulders (lying).
Action: Keeping your arms straight, lift your shoulders straight up towards your ears as high as possible (“shrug”), focusing on squeezing your upper traps. Hold briefly at the top, then slowly lower back down. The seated/lying position minimizes leg drive and body sway.
- Sit or lie chest-down (kills leg cheating).
- Palms facing in, dumbbells at sides.
- Drive shoulders straight toward ears—no rolling.
- Squeeze hard at the top (2-second crush).
- Lower slower than you lifted.
2. Barbell Deadlift
Setup: Stand with feet hip-width apart, toes under the barbell. Bend at hips and knees, keeping back straight, to grip the bar just outside your legs (hands shoulder-width or slightly wider).
Action: Drive through your heels, straightening your legs and hips simultaneously while keeping the bar close to your body and your back flat. Stand tall at the top, shoulders back. Reverse the motion by hinging at the hips first, then bending knees to lower the bar back to the floor under control.
- Feet hip-width, bar over midfoot.
- Grip outside legs, chest up, spine neutral.
- Drive through heels. At lockout, pull shoulders back/down (trap engagement!).
3. Rack Pulls
Setup: Set the barbell on safety pins or blocks in a power rack at a height typically just below the knees, around mid-shin, or above the knees. Approach and grip the bar as you would for a deadlift, with hips higher than a full deadlift start.
Action: Drive through your heels, extend your hips and knees to stand tall with the barbell, squeezing your glutes and upper back at the top. Lower the bar back down to the pins under control. Focuses heavily on the lockout portion of the deadlift.
- Set bar on pins just below knees.
- Grip shoulder-width, brace like you’re taking a punch.
- Stand tall, blasting traps at lockout (hold 2 seconds).
4. Upright Rows
Setup: Stand holding a barbell or dumbbells with an overhand grip, hands close together (shoulder-width or narrower), letting the weight hang in front of your thighs.
Action: Keeping the weight close to your body, pull it straight upwards by lifting your elbows high and out to the sides. Lead with the elbows until the bar reaches chin level or upper chest. Slowly lower back to the start position. Note: Can be stressful on shoulders for some individuals.
- Grip barbell/dumbbells slightly wider than shoulders.
- Pull elbows high and out, bar grazing your body.
- Stop at lower chest (no higher!).
5. High Pulls
Setup: Similar start to a deadlift or clean: feet shoulder-width, hips down, back flat, gripping the bar just outside legs.
Action: Explosively extend your hips, knees, and ankles (triple extension) while pulling the bar upwards close to the body with powerful upper back and shoulder engagement. Keep elbows high and out, pulling the bar up to around chest or chin height. Unlike a clean, you do not catch the weight on your shoulders; instead, lower it back down immediately under control after the pull.
- Explode hips forward (like a vertical jump).
- Rip elbows up/out, pulling weight to collarbone.
- Control the descent—no collapsing.
6. Trap Bar Farmer’s Walks
Setup: Stand inside a hexagonal trap bar loaded with weight. Bend down and grip the handles firmly.
Action: Lift the bar by standing up tall, keeping your chest up, shoulders back, and core braced. Walk forward with purposeful, controlled steps, maintaining an upright posture and avoiding excessive leaning. Continue for the desired distance/time, then carefully lower the bar. Excellent for grip, traps, core stability, and overall conditioning.
- Load trap bar, stand centered.
- Chest up, shoulders pinned back/down.
- Walk 30-50m (or 30-60 sec) without crumbling.
This plan leverages compound power, targeted isolation, and functional strength to hit every part of your trapezius. Stick with it, focus on perfect execution, eat to support your goals, and be patient. Muscle doesn’t appear overnight, but session after session, you will see and feel the difference.
3 Non-Negotiables for Growth
- Progressive Overload
- Add weight/reps weekly. If Farmer’s Walks feel easy, you’re not heavy enough.
- Mind-Muscle Connection
- No zombie reps. Squeeze. Every. Rep. Visualize ropes pulling your shoulders to your ears.
- Recover Like a Pro
- Traps grow when you sleep. Prioritize protein (1g per lb of bodyweight) and 7+ hours of shut-eye.
Now it’s your turn. Pick up those weights, own those shrugs, conquer those Farmer’s Walks, and start building the traps you’ve always wanted. Get after it!
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.