Tip: The Overhead Shrug
This not only works the upper and lower traps, but also trains elevation of the scapula.
April 4
Tip: Face Pulls to Forehead
Healthy shoulders, rear delt work, and trap activation. Hard to beat this accessory exercise.
April 3
Tip: 70-Degree Smith Machine Row
Great exercise for the mid-back and traps. The machine allows you to get a harder upper-back contraction.
April 2
Tip: The Rogue Shrug
This combo of shrugs and mini-rows will really build middle and upper traps, as well as the rhomboids.
March 7
Tip: Top to Bottom Trap Building
Shrugs are good, but this exercise is better for all-around trap hypertrophy.
February 25
Building the Complete Yoke
This program will build your traps, rear delts, and neck, but also your other yoke muscles.
September 8
Tip: 3 Guaranteed Ways to Build Bigger Traps
How and when to nail your traps for surefire new growth.
July 26
Tip: How NOT to Do Shrugs
You see dumb guys doing this every week in the gym. Don't be one of them.
March 13
Tip: Scap Rows
Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps.
March 12
Tip: Prone Trap Raise
Fire up your neglected lower traps with this exercise. Do 4 sets of 12 reps.
March 8
Tip: 10 and 2 Stationary Lunge
Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).
November 16
Tip: Know Your Anatomy, Build Bigger Traps
To build all three portions of the traps, do exercises for each... not just shrugs. Here's how.
November 9
Tip: The Zercher Shrug
Stay upright and avoid bouncing to make this a very effective shrug variation.
November 7
Tip: Banded Trap Bar Shrugs
Using the wider, neutral grip provided by the trap bar allows for a better contraction. Add bands and hold the top position for 2 seconds.
August 18
Tip: A Smarter Way to Build Your Neck & Traps
Build and strengthen your yoke, without risking injury. Here's how.
July 1
Tip: Military Press With Overhead Shrug
For this upper-body warm-up, perform a barbell military press followed by an overhead shrug for 15 reps. Keep the arms locked. Focus on raising your shoulder girdle up and down.
April 26
Tip: Feel Your Way To Growth
Trying to build muscle? It's not the exercise that matters most, but the way you're doing it. Here's why.
September 10
Fix Your Puny Calves, Traps, Abs and Pecs
Do you have tiny calves and traps? How about unresponsive abs and pecs? Well, that sucks. Here are the simple solutions.
November 27
Variations on the Shrug
Shrugs and beastly traps go together like certain high-ranking generals and sleazy MILFs. But what if you've been hitting those shrugs all wrong?
November 17
Leap Tall Buildings (and Build Traps of Steel)
An awesome program to boost your vertical, plus a twice-per-week specialization plan to build your puny traps.