If you have large arms that are not in proportion to your shoulders and traps, then you need to focus on trapezius training. Trapezius training is not the easiest to do, but well developed traps are essential for a well defined physique.
The Trapezius muscle is one of the largest muscles on the back. Due to this, it is important to not isolate the muscle during your weekly training routine. However, exercises are often dismissed as a separate muscle to train, they’re often worked mainly in your shoulder and back workouts as they share similar movements.
You need to know that traps assist in correct posture, in addition to adding overall roundness and thickness to your physique. So if you want full muscle mass, definition and overall strength gain, then this is a must.
If you are looking for some moves to develop massive traps, then look no further because we at gymguider are going to talk about five moves to help build fuller traps.
At gymguider we feel this is the exercise that is the cornerstone of any good weight development programme. Whether you are training as a bodybuilder, power-lifter, or strongman, the deadlift is highly important to your training regime.
Rack Pull Shrug
To perform a rack pull shrug, use a squat rack with the safety pins at knee height. Perform the rack pull shrug with 120% of your deadlift one rep max. Pull the bar up to lock out the weight and then shrug it all in a single motion.
The clean is one of the most underrated exercises for strength and power. During the initial lift of the clean, the lower traps are utilised to lift the weight. During the second portion of the lift, a shrugging motion working the upper traps.
This variation of the shrug allows you to get a more natural raise with the traps and definitely puts more tension on the traps.
The aforementioned dumbbell shrugs are still tops for me, but that is not to say that I will not perform the barbell variation every chance I get. The barbell allows you to pile on the plates and have a serious trap workout.
Single-Arm Dumbbell Upright Row
Take a dumbbell and flare out your elbows, which is where this movement starts. Pretend that someone is pulling your arm up as if it were on a string. Alternate arms and feel the burn.
Whether you perform the face pull on a low pulley, a high pulley or a mid-level pulley, face pulls need to be a routine part of your trap training. Focus on the high pulley and the pulley directly in the middle with the latter getting a lot of reps. Stand a couple of feet from the attachment in order to get the optimal angle for trapezius recruitment.