Build Your Traps with Barbell Shrugs

You want huge traps? Do you know the best way to get them? Have you tried barbell shrugs?

A wise man once said that the traps make the man. But in today's world, it seems that any formidable way of training the traps break the man. Gurus say that barbell shrugs neglect the lower traps and contribute to poor posture, namely hunched and internally rotated shoulders - but rumour has it, it isn't true. Discover here...

How do barbell shrugs help to build traps?

Your traps are located at the uppermost part of your back. Not to be confused with your delts, by giving these often overlooked muscles the attention they need you can you can achieve well-rounded shoulders and a defined upper back, which plays a supporting role in many other lifts.

If there was only one exercise identified with building bigger, stronger traps it is shoulder shrugs that will build long-term strength and an instant pump.

Your upper traps are developed by elevating your shoulders with shrugs and upright rows. The middle part can be worked by pulling together your shoulder blades – think reverse fly and cable work. The lower part of your traps are developed by drawing your shoulder blades downward. Your upper and lower trapezius fibres are also used during overhead press exercises, which in turn assist the middle fibres.

Barbell shrugs, as with many standing lifts, use gravity to create mechanical tension against your traps. Your muscle fibres then contract against the resistance.