I feel traps should be worked on back day or else you might just overtrain them. You could work them up to three times a week by using them on legs day through deadlifts, back day through any rowing movement, and again on shoulders day if you do them then. I would suggest doing them on back day and working them from top to bottom. The muscle does run from your first cirvical vertibrae all the way down to the 12th thoracic vertebrae. If you are training them right you wont just have the upper part but a solid mass of muscle running down the center of your back with a nice deep grove over your spine. The only other day to logically work them is on legs day just because you use them so much to do deadlifts. Also if you work them on back day you will effectly train the romboids major and minor, as well as the levator scapulae which all contribute to a full muscular looking back. The only reason i could think of for training them on shoulders day is that shoulder pressing elevates the scapula to allow more range of motion. The elevation of the scapula during shoulder press is somewhat similar to scapular elevation during upper trapezius flexion, but much shorter. I feel traps on back day are the way to go.Originally Posted by sourinthemind



dumbells the angle thing is what i shoot for too, i have yet to lay on a incline bench reverse and trying db shrugs that way, i heard it works great. Nothing like some heavy ass shrugs....its how i hit my forearms/grip too, just holding the bar tight is a workout for them.




