Best Trapezius Exercises For Mass And Power

With key trapezius exercises you can develop your trapezius muscles to not only build a powerful look but to help prevent many types of injuries.

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Well-developed trapezius muscles have always been a sign of strength and power.

If you use great trap exercises for well-developed trapezius muscles you will also have great development over the rest of your body as well.

Your trapezius muscles are probably strong already even if you've never exercised before. As a result your trapezius exercises must involve using heavy weights to properly develop them.

Trap exercises using heavy weights must be handled with care and proper form otherwise you can injure your traps, shoulders and especially your neck.

Using the Trapezius Exercises listed below along with advanced nutrition practices you will create a very positive and powerful visual effect that you can be proud of.

Tips For Your Trap Exercises

When performing any trap exercises it's very important that you don't let your shoulders or head move forward. Doing any exercises in this manner can lead to painful injuries.

Please be aware of this important point: Only when you perform trapezius exercises exactly as you described will your trapezius muscles grow in mass, help protect you from neck and shoulder injuries and give you a muscular appearance.

Always observe strict and controlled lifting form. Your lifting technique on every rep and set of all trapezius exercises must be as close to perfect as possible.

7 Best Trapezius Exercises

Below are a number of the best trap exercises you can do for excellent trapezius muscle development for strength, mass and muscularity.

#1. Dumbbell Shrugs:

Dumbbell shrugs are probably the best known of all trap exercises and they are one of the best for muscular development.

#2. Jump Shrugs:

Jump shrugs are excellent exercises for building mass and strength in your traps. For this exercise you will need a set of dumbbells or a shrug bar.

#3. Neck Rows:

You'll need a seated row machine plus a rope attachment. This is a variation of the seated back row, which emphasizes the upper and middle traps.

Unlike the action in the standard rowing exercise, during this exercise you want to keep your elbows up so that your arms flare out to the sides. If you don't have a rope attachment available, use a short straight bar instead.

#4. Upright Barbell Rows:

You can use in either a cable machine or a barbell.

However, the barbell seems to be better for overall development.

#5. Cable Shrugs:

Trap exercises using a low cable machine can be effective at increasing overall strength.

#6. Calf Machine Shoulder Shrugs:

This is one of the few exercises using a machine that actually works relatively well for over-all development.

#7. Overhead Shrugs:

Using a barbell from a standing position, press the bar over your head just as if you were doing a barbell shoulder press and shrug up.

Trapezius exercises like the overhead shrug aren't the best for building size in your trapezius muscles but it's excellent for building strength and improving your power when using other trap exercises for mass building.

Overhead shrugs should be one of the first trap exercises you perform in your workout.

Great form and technique you will help prevent any injuries from occurring and will permit the maximum recruitment of muscle fibers. Genetics will also play a factor in your success.

What Exercises Do You Use
In Your Fitness Routine?

Do you use any unique and effective exercises or in your fitness program? What was your experience with these exercises? What results did you notice? Do you have a good or a bad story to tell about your own experience with certain exercises? Or do you have some good information that we may have missed? Let others know!

What Other Visitors Have Said

Click below to see contributions from other visitors to this page...

One Exercise That I Felt Work My Trapezius or Traps 
I leaned forward and was going lower then usual during my usual set of dips for the day and after a few reps I could feel my tri's lower pecs and back …

Lat Workout 
Hi there, I am 57 years old and 5'6" tall and began working out a year ago in January. My weight last year was 130lbs and now I'm up to 150lbs, and I have …

S Mans Upperbody Workout 
I use simple but effective mainly compound exercises and have seen great gains. BENCH PRESS- 3 sets of 10 using a weight that’s pretty difficult but …

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