Focus On Traps - AnabolicMinds.com
    • Focus On Traps



      By Michael Schletter Men's Fitness

      It's winter, and that means more layers, baggier clothes and looser fits. But everyone needs to look a little larger than they are, and a good way to show off your body is with bigger traps, especially when it's cold outside. Here are four moves you must use to blast your traps.

      1) Dork Row
      Stand holding two dumbbells at your sides. Keep your shoulder blades down and draw your elbows up and back as high as you can, pause, and slowly return to the start position. This hits the whole trap hard, versus the traditional shrug which only gets the upper traps.

      2) Cable Face Pull
      Attach a rope attachment to the high pulley of a cable station. Grasp it overhand, as in a triceps extension, sit your hips back, and pull the cable to the bridge of your nose. Pause, then slowly return to the start position. This dynamic move has huge benefits for both the traps and the rear delts, and also helps to stabilize shoulders and improve posture.

      3) Wide-grip Upright Row
      Grasp a barbell with a palms-down grip, hands slightly outside shoulder width. Pull the barbell up until your upper arms are just below level with your shoulders. Slowly return to the start position. It's a great delt developer with secondary trap involvement.

      4) Single-Arm Neutral-Grip Standing Dumbbell Press
      Grasp a dumbbell in your right hand and hold it at your shoulder. With your hand facing your ear, press the dumbbell up, keeping your elbow pointed straight ahead. Slowly return to the start position.

      Source: http://www.mensfitness.com/training/...ast-your-traps
      Comments 26 Comments
      1. EatMoar's Avatar
        EatMoar -
        One word...deadlift
      1. jack_black's Avatar
        jack_black -
        This article sucks Johnny Wad. No mention of deadlift, snatch or power clean?! Totally worthless. Why do I read this crap?
      1. taman6886's Avatar
        taman6886 -
        It's from "Men's Fitness" Gents, that should easily explain the lack of mention of the deads and other compound lifts we consider essential.
      1. MANotaur's Avatar
        MANotaur -
        I actually like dork rows-nothing bad in this article actually. I agree deads and high pulls are great for developing traps bit the article was focusing on trap isolation and development.
      1. lexmuscle's Avatar
        lexmuscle -
        Giant traps really throw off a physique. That's the one muscle group I try to keep from growing too much. Giant traps make your shoulder width look like sh-t, like a pyramid. If you're just going for straight strength, have at it. I go for perfect physique, so I keep trap growth around medium.
      1. sanguine's Avatar
        sanguine -
        Originally Posted by lexmuscle View Post
        Giant traps really throw off a physique. That's the one muscle group I try to keep from growing too much. Giant traps make your shoulder width look like sh-t, like a pyramid. If you're just going for straight strength, have at it. I go for perfect physique, so I keep trap growth around medium.
        I see it differently; traps are the prettiest muscle of all.
      1. lexmuscle's Avatar
        lexmuscle -
        Originally Posted by sanguine View Post

        I see it differently; traps are the prettiest muscle of all.
        Haha
      1. kissdadookie's Avatar
        kissdadookie -
        Shrug. Shrug some more. Now do some more shrugs. There you go.
      1. lannjonny's Avatar
        lannjonny -
        Shrugs are the perfect starting excersize and ending to your workout. Deads are the perfect middle to ending of your workout. My point shrugs and deads are the perfect workout.
      1. Tictactactica's Avatar
        Tictactactica -
        Let's not forget farmers hold & farmers walk
      1. kissdadookie's Avatar
        kissdadookie -
        Originally Posted by Tictactactica View Post
        Let's not forget farmers hold & farmers walk
        But those are essentially shrugs. Lulz.
      1. Tictactactica's Avatar
        Tictactactica -
        Originally Posted by kissdadookie View Post

        But those are essentially shrugs. Lulz.
        I guess they could be viewed as such; static shrugs maybe? That sounds somewhat of a oxymoron! LOL
      1. kissdadookie's Avatar
        kissdadookie -
        Originally Posted by Tictactactica View Post
        I guess they could be viewed as such; static shrugs maybe? That sounds somewhat of a oxymoron! LOL
        Shrug and hold. Lulz. I do that at the end of a set of shrugs.
      1. EatMoar's Avatar
        EatMoar -
        Originally Posted by sanguine View Post

        I see it differently; traps are the prettiest muscle of all.
        Relax Trapzilla.
      1. EatMoar's Avatar
        EatMoar -
        Originally Posted by Tictactactica View Post
        Let's not forget farmers hold & farmers walk
        I started doing these and didn't realize how hard they were on your traps I love em
      1. jbryand101b's Avatar
        jbryand101b -
        Originally Posted by EatMoar View Post
        One word...deadlift
        Lol, I was just thinking this!
      1. tcslick's Avatar
        tcslick -
        I've never heard of dork rows. I'll have to give this a try!
      1. EatMoar's Avatar
        EatMoar -
        Originally Posted by tcslick View Post
        I've never heard of dork rows. I'll have to give this a try!
        its rowing with thick glasses held together by tape in the middle. increases trap size by 45.
      1. lannjonny's Avatar
        lannjonny -
        Originally Posted by EatMoar View Post

        its rowing with thick glasses held together by tape in the middle. increases trap size by 45.
        That is a very good answer! I used gorilla tape so the gain is permanent.:p
      1. stassb13's Avatar
        stassb13 -
        Originally Posted by kissdadookie View Post
        Shrug. Shrug some more. Now do some more shrugs. There you go.
        Lol. Easiest way.

        Log in
        Log in