Best Traps Ever

Total shoulder and back development must include the traps.

Best Traps Ever

Well-developed traps are visible from the front and rear, as part of the shoulders and back. The primary function of the traps is to elevate the shoulder girdle and rotate and stabilize the scapula.

Deadlifts and shrugs place the greatest loads on the upper traps, while seated rows and bentover lateral raises target the middle and lower traps. In order to fully activate the traps on seated rows and bentover lateral raises, spread the shoulder blades at the bottom of the movement and then retract and squeeze them together at the top.

When doing shrugs, it is not necessary or helpful to roll the shoulders forward or backward. The only line of resistance is the line of gravity, which is straight up and down. It’s also important to keep the head and neck in proper alignment with the spine.


Bentover Lateral Raise: 4 sets, 12–15 reps

Seated Row*: 3 sets, 10-12 reps

Dumbbell Shrug: 4 sets, 12-15 reps

*Use a medium-width grip.


These three legends could give a gorilla a run for its money.

For access to exclusive fitness advice, interviews, and more, subscribe on YouTube!