Trap blasting

[mondtster]

Clean Pulls!

[Oldschooliron]

Shrugs in smith machine with bar behind back has made mine really take off.
Do a warm up set of like 20-30 reps. Really concentrate on the contraction. 1st set or 2 I'll do light weight like 135-185 . Then last 2 sets heavy.
Then I'll do 1 last set of light again 15-20 reps and squeeze those traps like hell!!!

Ive done the standard dumbbell raises and they suck. A bar on the squat cage isn't bad.

The key is to not use so much weight u can't contract them....u see guys do them and they move the traps like 1" lol.

Lean forward a little and man can u hit them hard.

I find a closer grip I can contract them
Harder then a wider grip. Play around a little with it.

If u have a good lift day and wanna go crazy u can start bar in back then superset to bar in front of legs. That will really roast em.

[Terpvtx]

Concentrating on the contraction and the squeeze is key in my opinion. I agree with Oldschool, if you can't pause and squeeze your traps for a 1-2 second count at the peak of the contraction, then you need to lower the weight.

[ozzie90]

My gym has a prettty good shrug apparatus so you can stand between the bars and use a neutral grip (palms facing). I have elbows like a bulldog so its tough for me to get the full benefit from doing them with barbell front or behind. The machine is similar to doing dumbell shrugs in mechanics but way more effective. Plus, it allows me to get a good forward lean and really concentrate on the contraction and hold.

I also deadlift, trap bar deadlift and do high pulls though I'm thinking of replacing those with power cleans.

[Gettingtoobigformydesmo]

Heavy upright rows front and behind the back. Nice holds at the top. Twice a week will blast them hard and booooom

[Manny1983]

Heavy upright rows front and behind the back. Nice holds at the top. Twice a week will blast them hard and booooom

Behind the back upright rows??? I'm assuming you mean shrugs

[Bruiser]

Deadlifts or Rack Pulls with a snatch grip always kills my traps. Deadlifts in general though will build overall trap growth better than any other exercise IMO.

Deadlifts is right man! I don't train traps directly and from heavy DL my traps are thick as fuck!

[Vicious 13]

Do u guys do stiff legged dead lifts or conventional

[Bruiser]

Do u guys do stiff legged dead lifts or conventional

I'm a powerlifter and pull sumo and conventional.

[VonEric]

I do conventional and keep the range of motion on my back. I don't go so low that it engages my hamstrings.. now saying that sometimes I like to just change things up so I will do DLs on legs day and then I do stiff legs