4 Stupid Things I Did to Grow My Traps (Not Barbell Shrugs)

Summary by Krater

The video breaks down four specific lifting exercises that effectively target trap growth, discussing shoulder exercises, farmer walks, barbell rows, and shrug variations.

From the video

Answers: What are the best exercises to grow traps?

• trap growth
• shoulder exercises
• farmer walks
• barbell rows
• shrug variations

Exercises

• overhead press · barbell · 275 for 2
• upright row · barbell
• bench press · barbell
• front raise · dumbbells
• lateral raise · dumbbells
• farmer walk · farmer walk handles
• squat · barbell · 315 x 3 to 10
• deadlift · barbell · 245 - 265 x 10
• cambered good morning · barbell
• bent-over row · barbell
• yates row · barbell
• inclined seal row · barbell
• hammer strength low row · machine
• shrug · barbell

What it concludes

• Shoulder exercises like upright rows and overhead work have a monumental effect on trap development and upper back strength.
• Farmer walks heavily target traps and the midsection, providing maximum capacity and a powerful stimulus not easily replicated by barbell shrugs alone.
• Modified barbell rows, specifically with an upright position, heavily recruit the traps and upper back.
• High shrugs are a game-changing trap movement that allows for a loaded bar across the back and avoids the heavy stretch of standard shrugs.