Every barbarian requires a heavy set of traps so that he ma…
Every barbarian requires a heavy set of traps so that he may crush the throat of blood thirsty cannibal who would have him for breakfast.
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Ditch the trap bar for a pair of dumbbells. Now, when you shrug hold each rep for 3 seconds. Repeat for 4x12. No need to go heavy, just heavy enough to get the reps.
A second exercise for bringing up the traps is the Farmers Walk. Pick up the heaviest set of DBs you can carry and walk with them until your grip gives out. Not only will you bring up the traps, but you’ll put some meat on your forearms.
Paul Carter talks about 25lb plate raises as a great trap builder and I agree. I use them as a finisher to my trap training. Do 4 sets for as many reps as possible.
For those who want to add supplemental trap work, try adding a shrug at the top of a DB Stiff Legged Deadlift. The range of motion of the SLDL, also targets the lower traps to boot.
Some bros tell you to just deadlift and if you’ve deadlifted your heart out to no avail, try this.
Put 50% of your 1RM on the bar and deadlift for 5x10. Your traps will be blown up the next day.
Now go forth — and fear no darkness!