Much like shredded abs is the sign of great conditioning, huge trapezius muscle, aka traps, denote power and strength. Large, thick muscle on top of your shoulders tell everyone who sees you that you lift heavy! Since they run along your spine, traps part of the back, and your mid and lower traps tend to get enough attention during your regular back workout. This is why the upper traps are usually included in the shoulder-training plan of many lifters. But if you are serious about building mass on the top of your shoulders, give your traps the focus they deserve.
You can easily work this two-exercises, 200-rep trap workout into your own program. It doesn’t matter where in your program. It doesn’t matter where in your program you add it, just make sure you do it.
You are going to need five pairs of dumbbells separated from each other by 5-10 pounds. It might help to do this exercises at the dumbbell rack if your gym isn’t busy-otherwise, find an open space. The goal here is to force as much blood into the traps as you can in the shortest possible time, maximizing that pump. Grab the lightest dumbbells from among the five pairs and knock out 10 reps. Without pause, set down those weights and go to the next, slightly heavier pair. Perform 10 more reps. Repeat this protocol until you’ve worked your way up to the heaviest weight and completed 50 total reps.
Behind-The-Back Barbell Shrug:-
The front version of this exercise is by far the most popular. However, doing these behind your back can actually hit the traps more directly. Holding the weight behind you takes overacting muscle like your chest and front delts out of the equation. Loading the weight behind you means the focus will be primarily on the upper traps, but you will feel this throughout your traps. The range of motion is limited. However, if you hold the contraction at the top and take time to feel the stretch at the bottom of each rep, this version can work wonders for you.
Since it’s a short movement and you are using a bar, you may be tempted to pack on the plates. If you find that 20 reps are too easy, then yes, go up in weight. Just don’t add weight because it looks cool. Doing so helps no one and only hurts your muscle-building potential.