Top 6 Exercises For Tremendous Traps

Top 6 Exercises For Tremendous Traps

Traps are one of the most underappreciated muscle groups in your workout program. Without a set of lethal traps, your back and shoulders are incomplete. The greatest trap workouts in your training program can help you build a bigger and better build, which will help you with heavy lifts by adding more size and strength.

6 Exercises For Tremendous Traps

1. Shoulder Shrug

Top 6 Exercises For Tremendous Traps

Naturally, shoulder shrugs are at the top of the list. The unilateral shoulder shrug, not just any shoulder shrug. In the upper trapezius [R], the unilateral shoulder shrug produced the most EMG activity. You'll be able to grow more muscle and strength as a result of increased muscle stimulation in the upper traps, resulting in a stronger physique. Pull strength in Olympic events like the clean and snatch can also be aided by the upper traps. You can do the shoulder shrug using a variety of tools, including dumbbells, kettlebells, a barbell, a smith machine, and/or a cable pulley, depending on your preference.

2. Barbell Deadlift

Top 6 Exercises For Tremendous Traps

Deadlifts benefit your mid and upper back, including your traps, as well as your hamstrings, glutes, quadriceps, and posterior chain muscles.

Deadlifts are a compound activity, which means they engage many muscle groups, joints, and stabilizing muscles at the same time, allowing you to get more strength for your money.

Deadlifts stimulate multiple significant muscular groups in the lower and upper body, including the gluteus maximus, hamstrings, quadriceps, abdominals, and latissimus dorsi (lats), according to a study published in the Journal Of Strength & Conditioning [R].

Deadlifts will help you create bigger quads, active your glutes to build a bigger butt, stronger abs, improved hip mobility, and a more defined back if strength and body aesthetics are your goals.

3. Power Snatch

Top 6 Exercises For Tremendous Traps

The snatch is a forceful and explosive Olympic activity in which you squat beneath a weighted barbell and push it over your head with the power of your hips, legs, and traps. It sounds complicated, and that's because it is. The snatch is a movement that requires timing, skill, strength, and precision, yet it may help you design your traps like no other. The power snatch, on the other hand, is a slightly different form of snatch that is a little easier to learn and perfect. Because you don't end up in a squat position, it also focuses on the upper back more than the typical snatch. In any case, practice, practice, practice; you'll thank me later.

4. Vertical/Upright Rows

Top 6 Exercises For Tremendous Traps

One of the best trap workouts for building bigger and stronger traps is the vertical row or upright row, which may be done with an EZ bar, barbell, or cable pulley. These are not only terrific exercises to include in your back day workout, but they will also help you gain size and strength in your anterior and posterior deltoids.

5. Face Pull

Top 6 Exercises For Tremendous Traps

If you want a deadly series of traps, you'll need face pulls. They not only excite and engage the traps more than most other exercises but they can also be done in a fairly controlled motion, improving range of motion, which is important for growing strength and muscle mass.

 6. Power Cleans

Top 6 Exercises For Tremendous Traps

The power clean is a compound exercise that involves the entire body. Multiple muscle groups, joints, and secondary muscles in the posterior chain, as well as your hip flexors, are stimulated and worked. Power cleans are commonly employed in Olympic weightlifting and training methods such as high-intensity functional training and CrossFit.

Power cleans work the glutes, hamstrings, quadriceps, back, core, and erectors, which are all significant muscle groups in the posterior chain. In the early phase of the lift, starting with a loaded barbell on the floor, these specific muscles are extensively targeted, however in the catch position, secondary muscles like your deltoids, quadriceps, and core are more focused.

Related article: 16 Best Trapezius Workouts

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