Best Trap Workout for fast and easy improvement . Mass building


What’s good guyz! It’s SUSHANT RANABHAT from
Today, I am gonna show you three exercises to build bigger shoulders.
Lets start off this workout. Exercise no.1 for building those big traps is DUMBBELL SHRUGS.
Now, i am gonna take you to all of my top 3 exercises and tell you why i do each specific one and why i  find it is so important for building bigger and support traps.

1. Dumbbell shrugs
Sets:- 3
Reps:- 12-20

dumbbell shrugs, best trap workout

First off is dumbbell shrugs.

Why to do:- The reason I and almost every trainers prefer DUMBBELL SHRUGS for building big traps is because it is a very standard and basic movement. We should always go to basics. So here we are, starting through the basic and gonna follow up with harder movements it second and third movements which is slightly more fancy.

How to :- You should have your shoulders to my side, hand to your side and elbows facing backwards. Now, pull your shoulder and put your feet slightly forward. What it does is it fix your open up your chests with end up giving better contraction to the shoulder muscles.
(Note:-puff your chest and lower your head, this allowsa better contraction of the muscle)

So, that was the first exercise. The main thing to do while doing this exercise is not to bend your elbows. If you bend your elbows, biceps muscles get all the contraction. Therefore, you should keep your elbows locked and use your traps to lift up.

2. Behind the back barbell shrug
Set:- 3
Reps:- 12-20

best trap workout, Behind the back barbell shrug

Why to do it:- The reason why we do it behind the back rather than front is because it give more traps activation.

How to do:-
Get to the position (A)as shown in the picture above. Things to remember is that your should keep your elbows straight and locked.  Then lift the weight upward with the help of only traps muscles as shown in the picture (B) above.

(Note:- Keep the bar behind your body. This will help activate trap muscles allowing a better contraction on every reps. )

3. Cable Shrugs
SETS:- 3
REPS:- 12-20

cable shrugs, best trap workout

Why to do it:- The reason is because your traps muscles are actually on the back. Instead of shrugging just upward, reach out the cable shrug helps your get slight inverted which targets more of your back traps muscles. Preety much every workout you do for traps are upward movements. They aren’t enough for you. (The picture below says everything i have been trying to say. )

cable shrugs, best trap workout

How to:- This movement is very easy. Just take the initial position as shown in fig (A). Remember that you should leaning slightly backward. Then pul the bar in the same angle as it is in your hand as should in fig (B).

You can take rest of upto 30 seconds between every sets and of 1 minute between every exercise(optionally).

There you go guyz, that was the top three exercises for building your dream traps. The most important thing that i want all of you guyz to understang is when you squeeze, the contraction is very important. You wanna make sure that your traps muscle are being activated in every single time.


  1. Today, I went to the beach front with my children. I found a sea shell and gave it to my 4 year
    old daughter and said “You can hear the ocean if you put this to your ear.” She
    placed the shell to her ear and screamed. There was a hermit
    crab inside and it pinched her ear. She never wants to
    go back! LoL I know this is entirely off topic but I had to tell someone!

  2. What’s up to every one, the contents present at this web site
    are truly awesome for people knowledge, well, keep up the good work fellows.


Please enter your comment!
Please enter your name here