2 Exercises To Build Bigger Upper & Middle Traps FAST!

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Today Mike from Anabolic Aliens and I are going to share with you two exercises to help you build bigger mid and upper traps. Now it should go without saying at this point that above the knee rack pulls should be a staple in your trap training if you want to see some serious growth, but what do you do after you finish those if you still want to hit your traps? Well, that’s where these two exercises come in.

Exercise #1: Cable Row-Shrug
With this exercise, you’re doing exactly what the name says. You’re going to row and shrug at the same time. However, you’re going to be keeping your arms straight. The only rowing you will do is ‘rowing’ your traps back. You’re not only going to be rowing back, you’re also going to be shrugging as well. So instead of just pulling back vertically, you’re also going to shrug up and contract your traps as hard as you can.

What’s great about this movement is you’re going to be able to use the foot pads on the rowing station to stabilize yourself, so you can put as much weight as possible on the stack as you’re doing your repetitions. Using a rope attachment, you’ll grip the rope with both hands and place one foot on a foot pad of the rowing station. The other leg will be bent on the seat (in a similar position that you would have a leg for a single-arm dumbbell row). Let your shoulders hang forward as much as possible to get a nice deep stretch, then row and shrug at the same time, pulling your shoulders as high as you can. Repeat for reps.

Now if you want to utilize cheat reps on this exercise, you can obviously put a lot more weight on the stack, and then you’ll have to find which side of your body gives you the best stabilization with either your left or right foot on a foot pad. The movement is more or less the same, the only difference here being that you can use a little momentum to rock backwards as you perform the rowing and shrugging movement. It may take some practice to get the movement down, especially if you have a hard time with your mind-muscle connection, but that’s why you do the cheat AND recover (C&R) reps, so that you get a mix of heavy weight AND proper form.

Exercise #2: Landmine Single-Arm Shrug
The reason this exercise is so good is because it allows you to put a lot of weight behind your trap training, which is a must if you have a hard time growing your traps. If you want to see maximal growth, you have to overload the exercise, and a lot of gyms won’t have dumbbells that go high enough to achieve this when doing trap training one side at a time. With the barbell, you can put as much weight on it as you want. I suggest you use a wrist strap as well, simply because you don’t want to be worrying about if or when your grip strength will give out. This enables you to place all of the emphasis on your traps.

To get into the starting position, you should ideally strap up right next to the weight plates on the barbell. You’ll then stand in an upright position, not leaning forward, not leaning too far back. Your spine should be neutral, and the weight should be at your side, just as it would be for a dumbbell shrug. Shrug the barbell up, and pause for a second at the top while really focusing on squeezing your traps. Return to the starting position, and repeat for reps.

When you’re doing these single-arm exercises, it’s extremely important that you match both the weight and reps on both arms. This will ensure you build your body as symmetrically as possible.

Conclusion
Simple as that, two more exercises to add to your arsenal for your trap training, and it’s really easy if you want to incorporate these into your current trap workout. Try adding 3-4 sets of 8-10 repetitions per exercise to your workout, going as heavy as you can and maybe even incorporating my C&R technique to get some extra load placed on the negative of every single repetition.

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[ScottHermanFitness]

You asked for trap advice and as always I deliver! These 2 exercises are really going to help you grow your traps and upper back but if you need a FULL program to develop a phenomenal and balanced physique, be sure to pick one of the programs in my 12-week transformation challenge and give it everything you've got!

*💪 CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!*

[aniketmishra]

the only natural & no click bait youtuber
love u bro from #india

[ibrahimsafwat]

Straight to the point, No bullshit, No fucking around, 100% results and a 100% Australian accent. This is why I fucking love this channel.

[EvtheNev]

Those cable rows feel great on the traps. Cheers man!

[resop]

For those who have injured backs where it would be really painful to do a standing shrug or a rack pull (back compression) I have found an interesting hack: low cable shrugs while lying down. You won't be able to go super duper heavy since at some point you will get dragged across the floor, but you can go moderately heavy while putting no load at all on your spine.

[joespn]

Never done them before so definitely looking forward to trying them out!💪

[alexanderschilbach]

Training traps make me happy, thanks scott!

[akshayrawat]

Scott appreciate your mission to be natural and build the best body naturally!

[denoffitness]

I love your simplicity and honestly man.
Your content is so effective and simple that it's very easy to think.
Really that's it.

You make it so simple for us.

Love your work.
Keep helping us.
Love you brother.

Love from India

[xtravibez]

Great advice Scott! Will definitely use that information at the gym today!

[zukodude]

Scott please read this.
Please fix your rack pulls. You are not supposed to lean forward on the rack pulls, this limits how much you can lift. You are supposed to stand upright, put the bar right under your hips and instead of pulling the bar you just hold on tight and quarter squat the bar off the pins. I mean look at how Alex does them. He does not lean forward on the rack pulls because it it takes the lower back out of the lift. The way you do them you wont reach even 900lbs because you are using your lower back.

[Rk-wjgv]

Will try this out tomorrow for shoulder day

[varlor]

scotherman, the only guru worth a bell notification.

[eliaali]

It's my back day, gonnna try these, thanks man!

[Vick_]

Perfect timing, man . Today is back day and I'm deff gonna try these tips . Time to get STAAAATED.

[hansblitz]

Low Handle Trap bar DL with static-held shrug at the top for moderate reps moderate weight. 3-5 sets.

[soinsid]

Thank you friend. This will help a lot. God bless you and your family.

[ThePhantomKnightHR]

This helped me a lot!! You are awesome!

[bulbacks]

U should do a video of workouts for people who do home gym stuff.. all old school basic stuff

[myroslavgrynyuk]

This month I have posted my eight video. Thank you for motivating me. My last video is a crazy leg workout, to grow you glutes, calfs and quads.