Here are four moves you must use to blast your traps.
1. Dork Row
Stand holding two dumbbells at your sides. Keep your shoulder blades Opens a New Window. down and draw your elbows up and back as high as you can, pause, and slowly return to the start position. This hits the entire trap hard, vs. the traditional shrug which only gets the upper traps.
2. Cable Face Pull
Attach a rope attachment to the high pulley of a cable station. Grasp it overhand, as in a triceps extension, sit your hips back, and pull the cable to the bridge of your nose. Pause, then slowly return to the start position. This dynamic move has huge benefits for both the traps and the rear delts, and also helps to stabilize shoulders and improve posture.
3. Wide-Grip Upright Row
Grasp a barbell with a palms-down grip, hands slightly outside shoulder-width. Pull the barbell up until your upper arms are just below level with your shoulders. Slowly return to the start position. It’s a great delt developer Opens a New Window. with secondary trap involvement.