Trapezius

[Brian92]

How d'you guys hit your traps..and how to build those thick noticeable trap area behind the neck ?

Invalid Link Removed
Mine tends to stay flat
I usually do trap 3 times a week with heavy shrugs, upright and front bb raises

 

[drinkyboy]

Deadlifts.

 

[herderdude]

^This, all day. Add farmer's walks and heavy rows and you'll never need to shrug or do damaging upright rows again.

 

[KrisL]

Deadlifts, Farmers, Heavy Shrugs, Cleans, Snatch-grip anything.
What are we calling a heavy shrug here? If you can shrug 3x/week, there's no way it's heavy enough.

 

[hulkish1]

face pulls and high cable rows plus everything else said above.

i tend to think that seated DB shrugs are far more effective then barbell but thats just me.

 

[Ven0m]

Farmer Walks gave my traps the most noticeable growth, when I trained them after deadlifts & rows. Keep the variation going with barbell shrugs, High Pulls, "Kroc" Rows, face-pulls & band pull-aparts.