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.
TREMENDOUS TRAPS WORKOUT
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.
BEST TRAPS EVER
These three legends could give a gorilla a run for its money.