The Top Three Exercises for Building Huge Traps That You May Be Neglecting

Discover the top three exercises for building huge traps that you may be neglecting.

The exercise selection revolves around the crucial muscle building principles and concepts explained in-depth in the text Scientific Principles of Hypertrophy Training by Dr. Mike Israetel, Dr. James Hoffman, et al. The application of these concepts are critical for developing optimal muscularity, strength and athleticism.  

I haven’t met a serious bodybuilder, strength athlete or fitness enthusiast who doesn’t appreciate the appearance and function thick, massive trapezius muscles.  Read on and discover the top three exercises for building huge traps.

Rack Pulls

Rack pulls are simply partial deadlifts performed in a power rack.  By performing the top portion, or lockout phase, of the deadlift with heavier weights that are typically used for full deadlifts, you place tremendous stress on all the muscles of the upper back.  

The trapezius muscles are particularly targeted as they are used to keep the entire upper body and shoulder complex in an upright position. 

I’ve never met a person who deadlifts serious amounts of weight who doesn’t have a huge set of traps.  

For those who haven’t yet achieved big numbers in the deadlift but aspire to having massive mounds of muscle mass on their upper back and shoulders, rack pulls may be the answer.  

Because you are in a mechanically advantageous position to move heavier weight, rack pulls allow you to load hundreds of pounds onto a barbell and perform rep after rep of trap-stimulating partial deadlifts. 

Adding this movement alone to your workout program can result in the growth of mind-blowing traps. 

Upright Rows

Many people tend to shy away from upright rows due to the fact that they are hard on the wrists, particularly when moving heavy weight.  Years ago, upright rows were a mainstay in the workout programs of all the top bodybuilders.  And they worked. 

Take a look at the physiques of the world’s most massively developed bodybuilders from the seventies and eighties.  Their upper backs were so impressively muscular that even today’s top bodybuilders aspire to attain such muscle greatness. 

This is no doubt attributed to the regular use of upright rows by the bodybuilders of years gone by. 

Somewhere along the line upright rows got a bad reputation for causing injuries to the wrists and shoulders and were all but discarded by the bodybuilding population.  

While there have been cases of tendonitis of the wrist and elbows associated with overuse of upright rows, a little common sense and application of exercise sound technique can minimize the risks and maximize the rewards of upright rows.

The trick to making upright rows so excruciatingly effective while reducing the odds of injury is to lighten the load, use wrist straps and perform each repetition in strict fashion. 

The distinction should be made between upright rows and high pulls, which are a variation of the upright row that harnesses the power of the hips and thighs to explosively row the weight upwards.  

High pulls are great for generating overall explosive strength and power, but for the purpose of building monstrous traps, it’s best to stick with strict upright rows. 

Using wrist straps to perform light to moderate weight upright rows will all you to focus on contracting the trapezius muscles rather than fatiguing the muscles of the hands and forearms and placing undue stress on the connective tissue of the wrists.  

Performing three sets of 12 to 15 repetitions of strict upright rows twice per week should make your traps grow beyond your wildest dreams.  

Face Pulls

Face Pulls are typically used to develop strength, endurance and size of the rear deltoids.  In fact, this exercise has been credited by many to building huge, bowling ball-like shoulders.  While this exercise is great for building the rear delts, it is also extremely effective at targeting the trapezius muscles. 

Like upright rows, in order to reap all the benefits associated with face pulls, the weight must be light to moderate and the movement must be performed in strict fashion.  This allows you to feel each muscle contraction as you pull a cable or resistance band to your face squeeze the muscles of the upper back and shoulders. 

Face pulls are performed by taking hold of a resistance band or bar that is attached to a cable at about eye level.  The band or cable is pulled to the face by using the muscles of the shoulders and upper back.  A good squeeze and controlled tempo is essential to experience the best of what face pulls have to offer.  Stick this exercise in your workout program two to three times per week and watch your traps explode. 

These three upper back exercises used in conjunction with the most effective, science based resistance training program for muscle growth will help you building one of the most impressive set of traps at your gym. 

Also Read:

Six Tips to Make the Arms Look Bigger Instantly

The Top Three Exercises for Developing a Monstrous Back