The trapezius (traps) is a large, triangular muscle extending across the shoulders and back. Well-developed traps serve multiple essential functions, including head, neck, arm, shoulder, and torso movement, and are part of a desirable aesthetic for bodybuilders. Traps stabilize the spine, enhance posture, and help generate power during compound barbell exercises.

On Aug. 17, 2024, fitness content creator Alexander Bromley shared four exercises to maximize trapezius hypertrophy and strength. 

[Related: Are You Doing Progressive Overload WRONG? Mitchell Hooper Teaches the Right Way]

1. Upright Rows

Bromley recommends upright rows because they effectively activate the traps and posterior delts. While that’s mostly accurate, the Journal of Strength and Conditioning Research claims that a wider grip is more effective for increasing trap activity. (1)

Growing the rear delts means more efficient pressing and well-rounded aesthetics.

The upright row involves a shrug in the initial pull. Then, drive the elbows toward the ceiling until the barbell parallels the collarbone and the shoulders are as close to the ears as possible. Repeat for six to 10 repetitions. 

If you can’t get the bar past your nipples, drop weight.

[Related: Dana Linn Bailey’s 5 Tips for Building Muscle Without Lifting Heavy]

2. Farmer’s Walk

Bromley opines carrying exercises should be a staple in every lifter’s training alongside the bench press, squat, deadlift, overhead press, and bent-over rows. 

Farmer walks are a full-body strength builder, including the traps. Bromely recommends lifting straps during extended farmer’s walks to eliminate grip limitations and intensify the trap stretch. As fatigue sets in, the weights lower toward the ground, resulting in a deeper trap stretch. This peak-overloaded trap stretch is not provided by barbell shrugs. 

Carries should go beyond 30 seconds, up to a minute…clearing 200 or 300 feet or more.

[Related: Get Lean, Get Strong, and Get Fast With the Yoke Walk]

3. Modified Barbell Rows

Barbell rows are a classic exercise for building back strength and muscle mass. However, with a slight form adjustment, the focus can shift to the traps. Maintain a slightly upright posture and initiate each rep by retracting the scapula. 

4. Hise Shrugs

Since heavy farmer carriers, upright rows, and barbell rows result in substantial trap fatigue, prioritize a deep stretch and peak contraction with each shrug repetition.

Bromley favors Hise shrugs, where the barbell is held in the high bar position, over traditional barbell shrugs. Hise shrugs are simple to set up, execute, and recover from, making them favorable for training multiple times per week.

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Reference

McAllister, M. J., Schilling, B. K., Hammond, K. G., Weiss, L. W., & Farney, T. M. (2013). Effect of grip width on electromyographic activity during the upright row. Journal of strength and conditioning research, 27(1), 181–187. https://doi.org/10.1519/JSC.0b013e31824f23ad

Featured image: @bromarama on Instagram

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