The top 5 things you can do to get bigger traps or trapezius muscles
- Power cleans and High Pulls - You'll see a noticeable difference in the size of your traps very quickly if all you did was Power cleans , High Pulls and other Olympic lifts.
- Overhead shrugs are the best isolation exercise for your traps and unlike regular shrugs - the movement is slow and you can't cheat so your traps are doing all the work without any extra help from your lower back and legs.
- Farmer's walk with heavy dumbbells - when you do a farmer's walk with 2 dumbbells (or 2 other objects) that are equal your own bodyweight… You'll automatically have to squeeze & contract your trap muscles real hard to help keep the dumbbells from falling out of your hands.
- Walking on your hands may be better than overhead shrugs for bigger traps because when you walk on your hands - you are basically doing a continuous overhead shrug exercise with all your bodyweight and you can really shock your traps into growth if you walk on your hands with a weight vest
- Regular shrugs are good but are not really effective for quick results and once you start using heavier weights with shrugs - you'll be better off doing the Power cleans , High Pulls or other Olympic lifts for bigger traps.
Go here for a workout plan to get bigger traps using these exercises
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