Traps for men Workouts, Fitness Guides & Programs

The most comprehensive free workout hub to help you get in the best shape of your life.

Mid Back Stretch and Rhomboid Release

(HARDEST MUSCLE TO STRETCH!)
By Jeff Cavaliere MSPT, CSCS

By far, one of the most difficult areas to stretch is the middle back and upper back. Some people think it’s because the back muscles are too thick to effectively target. The truth is that many people do get tight in this area, and even develop “knots” that never seem to go away. They try to stretch their mid and upper back muscles, but unfortunately they’re using the wrong back stretches. And they’re hitting the wrong back muscles!

More Traps Articles

Most Popular Workout Guides

Check out our complete plans

Athlean-X AX-1 Program

AX-1 Training Program

Fat Burning, Muscle Building, Athletic Training

LEARN MORE
Athlean-X Jacked Program

Jacked

Dumbbell Only, Home Muscle Building

LEARN MORE
Athlean-X Total Beaxst Program

Total Beaxst

Total Body Split, Extreme Muscle Building

LEARN MORE

Frequently Asked Questions

Two of the best exercises to workout traps are the Barbell Shrug and the Overhead Plate Raise. You can use both of these exercises to build larger traps because of the opportunity for progressive overload.

The traps muscles, also known as the trapezius muscles are made up of upper traps, middle traps and lower traps, and are located in your upper back along the spine, next to the shoulder muscles and shoulder blades.

Two of the best traps exercises are the Barbell Shrug and the Overhead Plate Raise. Both help build larger traps because of the opportunity for progressive overload.

The traps muscles, also known as the trapezius muscles are made up of upper traps, middle traps and lower traps, and are located in your upper back along the spine, next to the shoulder muscles and shoulder blades.

The Barbell Shrug and the Overhead Plate Raise exercises help make traps bigger because of the opportunity for progressive overload, which means you can progressively increase the weight of the weights you are lifting in order to make the trap muscles continue to grow over time.

The best workout for traps is the Barbell Shrug and the Overhead Plate Raise. You can use both of these exercises to build larger traps because of the opportunity for progressive overload.