2 Moves to Bigger Traps (TRAP WORKOUT MUSTS!)

Build thick traps and a ripped athletic body in 90 days here

Big thick traps are a sign of a well developed, muscular physique on a man. To build big traps, guys will often resort to classic barbell shrugs as their main exercise to achieve this. The problem is, this exercise alone will not cut it especially if you have wider shoulders and a longer neck. If you want to develop the traps and get them to stand up more you will have to train them with more direct work that places the traps in their proper alignment.

In this video, I show you a traps exercise you can use to build bigger, thicker traps with either a cable machine or a resistance band if you are training at home. Traps workouts can all be made instantly better by incorporating this move into your trap exercise options.

To perform this first traps exercise you want to anchor a resistance band low to something sturdy or grab hold of a cable handle that is positioned low to the ground. Position your body at a ninety degree angle to the machine or band. Allow the weight to pull your arm away from the side of your body forty five degrees (you may have to take a few steps away from the machine to get this to happen). From here, you want to simultaneously pull your shoulder towards your ear and then back as you turn your torso towards the machine.

The middle traps will retract your shoulder blades together as they should while still elevating your shoulders via the upper traps. Hold for a tight contraction or squeeze at the top and then slowly lower back down. Repeat for as many reps as you can to failure, making sure to load up the weight so that you can’t do more than 20 or 30 reps in any one set.

The next move will help you to build your lower traps more. Lower trap development is key to providing stability to your shoulder girdle. When the lower traps become weak, you lose control of your scapula and lack stability needed for proper scapulothoracic stability during overhead arm elevation. This can lead to lots of injuries or issues with performing other overhead lifts like the shoulder press and snatch.

[triple]

3:03 How to get rid of the guy resting on the incline bench.

[bigredforever]

Just started back in the gym, I'm in my mid 60's and from the old school of working out traps. Shrugs & etc. I like the way this movement works, hope it's not to late to get a little growth. You have shown me in your video's, how to workout smarter not just harder.

[videostartsat]

Legend has it that Jeff has a crystal ball in his gym that feeds him new video ideas regularly.

[aminferdous]

The year is 2074... Jeff is still putting out videos daily... His latest 'Get a bigger and stronger Appendix with this simple Workout!'.

[MaduUdeh]

Dude you come up with the craziest excercises that really work. Nonetheless, I'll still look stupid while doing them

[ameerhayder]

does anyone feel like everyone is looking saying WTF in the gym while youre doing one of jeffs exercises?

[bassingbasics]

When you’re shirtless, your traps honestly are the key to looking big

[ryasdad]

thanks Jeff for using your knowledge to help people like me get proper form instead of hurting myself💪💪

[chrishanson]

"It's a trap!" - Admiral Ackbar

[Chris_Alonzo_Vlogs]

hes just casually lifting the maximum weight on that machine...

[carlossuarez]

freeking genius.... jeff could easily have an exercise to strenghten our balls...(get bigger balls in one exercice!!!)

[pruthviraj]

Instructions not clear. Killed a guy sitting in the chair

[sapitpit]

I've been following your videos for the past 2 months now and have seen consistent gains on my body. I especially like the fact that you're also a physical therapist, always giving tips on how to have gains safely. I work in the healthcare field and my physical therapy coworkers validate all your tips. Kudos!

[ChangeTheTide]

been training for years and he is and always has been the go to for me in terms of knowledge, thorough explanation, nutrition and exercise execution. Best YouTube fitness and physical health personality out there.

[fredlopez]

Great vlog! I don't have a gym membership and workout at home. I don't have access to cable machines. I try to imitate your workouts with dumbbells. So far so good. Keep the videos coming! I've lost 77 lbs and building muscle at 48 years young! Thank you Jeff.

[kostismits]

Let's raise some money too get him a shirt

[komalthecoolk]

If I do this, somebody will record me and upload it with hashtag #gymfails

[TheTruthBehindThis]

You are the only instructor that i fullow because you don't only show the exercise. You break them down en back them up with sience great !!! Sorry fore the bad English respect out off the Netherlands

[StGroovy]

Most anatomy lessons require the teacher to use a drawing or sketch to show the muscles.  Jeff just steps close.  (I hate my fat gut so much...)

[jeslviray]

Much better presentation of exercise here, no acting whatsoever!👍🏻that’s all we need!