The 3 Missing Exercises for Big Traps Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training The 3 Missing Exercises for Big Traps Get Yoked With These Untraditional Moves by Nick Tumminello December 18, 2021September 15, 2022 Tags Bodybuilding New Exercises for Big Traps Whether you're at the gym or training at home with limited equipment, these are the best, non-traditional exercises for building big traps. Use these moves along with your other trap-building lifts, or just swap out whatever has stopped working for you with these. This is safer on your shoulders than a regular upright row. And since it hits your upper traps better, you'll feel them and get a better pump than you would with any other exercise. But you've got to do this move properly. This exercise works best when you go a little lighter and really focus on your form. Squeeze your upper traps at the top of each rep. Do 3 to 4 sets of 15-30 reps. Note: You're pulling the bar toward you at a roughly 45-degree angle instead of a vertical angle. This exercise is much safer on your shoulders than normal upright rows because you've got a wider grip that won't internally rotate your shoulders as much. Also, you're not driving your shoulders up in the same motion that makes impingement stress a risk on the shoulder tendons. (1,2) Biceps always try to help out with upright rows? The wider grip reduces biceps brachii activity and increases trapezius activity. (3) Unlike traditional pull-aparts, this version targets your upper traps instead of your rear-delts and mid-back. Pay close attention to the video. If you get it right, you're not going to believe the pump in your upper traps. Use a fairly light band and concentrate on using your upper traps to drive your elbows upward while keeping your hands slightly turned downward. Do 2-4 sets of 20 to 40 reps. Years ago, I saw coach Christian Thibaudeau demonstrating the Zercher shrug with a barbell. He talked about how they worked better than standard barbell shrugs. I've gotten similar feedback from my own clients and athletes. I like doing them with an NT Loop even more. Aside from the ability to do them anywhere, you can do fast reps, which are the best way to get a pump. I'm using NT Loops because they're the most comfortable, stable, and durable bands for your home and gym workouts. Do 2 to 4 sets of 40 to 60 reps as fast as possible. T Nation earns from qualifying purchases as an Amazon Associate. Read more about our policy. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Average Training Awesome Results Think you have to crush PRs every week to make progress? Not so. Here's the truth. Motivation, Tips, Training Linden Ellefson June 21 Training Tip Master the Dip for a Big Chest Most people think the bench press builds the best pecs. Well, most people are wrong. The dip is better. And it can be a great triceps exercise as well, if you do it right. Exercise Coaching, Tips Christian Thibaudeau January 18 Training 10 Things You Gotta Try at Least Once What's one thing every lifter should try in his or her lifting career? We ask the pros and experts. Check out their list. Bodybuilding, Powerlifting & Strength, Training, Weightlifting T Nation August 16 Training Tip Is Cardio Best Before or After Lifting A new study is finally giving us the answer. Check this out. Tips, Training Kyle Arsenault October 13