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best trap workout


Like a well-developed chest and big arms, a set of huge traps contribute to that jacked, muscular upper body that we all work so hard to attain.

I’m going to show you a simple yet effective way to train your traps for size, guaranteed to make you sore the following day.

There are a number of excellent exercises for traps out there, like the rack pulls and cleans Olympic lifters do. But for this workout, we’re going to combine just two simple exercises, the classic Barbell Shrug and the Overhead Plate Raise. The exercises may look familiar, but the effort won’t be!

We’ll be doing a drop set of the Barbell Shrug with an isometric hold, with one set of 10 Overhead Plate Raises every time your grip gives out during the drop set.

I’ll explain the workout itself in more detail at the end, but first let’s go through proper form for these two trap killers!

trap muscle regions


The barbell shrug is an excellent exercise for your upper trap muscles. Use a power rack if you have one, adjusting it so the bar is just above knee height.

You’ll want to load the bar up, but not all the way to your max weight. We’re not trying to break any records here! You should still use a heavy load, but your focus should be on volume and not strength, so choose a weight you can lift for a little bit longer period of time.

Before we get into sets and reps, let’s look at the correct way to perform a shrug from an anatomy-based perspective to really hit those upper traps.

Proper form for shrugs is important because of where the trapezius muscles attach to the shoulder joint.

Rather than lifting the shoulders straight up and down, you want to lift up and back at an angle, pulling your shoulders up toward your ears.

The traps insert on the lateral portion of the clavicle and the acromion. So as I’ve said before, we want to follow the muscle fibers.

The key for effectiveness in the shrug is the way in which you move the shoulders on each rep. Rather than lifting the shoulders straight up and down, you want to lift up and back at an angle, pulling your shoulders up toward your ears.

On the way down, let your shoulders round forward a bit rather than lowering them in a straight line. This additional forward eccentric motion provides a greater stretch and fuller range of motion.

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As you can see above, to get the best results from the shrug let your shoulders protract forward as you lower the bar toward your knees. Retract up and back, then protract down and forward. We’re not talking about rolling the shoulders here.

Exercise Notes: Grab the bar using an overhand grip, hands and feet shoulder width apart. We’re not using a wide grip here. Use upright posture keeping your core tight.


The Overhead Plate Raise works the lower and middle traps that many people don’t train nearly enough, and helps stabilize the shoulder blades.

You’ll be performing one set of 10 Overhead Plate Raises every time your grip gives out during your Barbell Shrug drop set.

For the Overhead Plate Raise, select a plate you can do at least 10 reps with using good form, because again guys, this isn’t a strength workout.

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Exercise Notes: Grab a plate in both hands, and holding your hands down in front of your body, thumbs pointing up, raise the plate as high over your head as you can by squeezing the mid-back between your shoulders. Continue squeezing your mid-back, maintaining constant tension, as you lower the plate in front of your body with control. This really hits those often-neglected lower and middle trap muscles as you work to stabilize your shoulder blades.


You’ll be performing a drop set of Barbell Shrugs with isometric holds that are really going to test your grip! 

Every time your grip fails, you’ll grab a plate, perform 10 Overhead Plate Raises and return to where you left off in the Barbell Shrug drop set, until your grip gives out again.

Here’s how the workout plays out:

  • Set a timer for six minutes. You’ll begin with 10 repetitions of the Barbell Shrug, followed by an isometric hold for 10 seconds, then nine repetitions, holding for nine seconds, then eight reps, with an eight second hold, all the way down to one repetition, one second hold. Your overhand grip will give out before your traps do. When it does, immediately grab a plate and perform 10 reps of the Overhead Plate Raise, before picking up where you left off with the Barbell Shrug.
  • If you’re able to make it through 10 reps of the Barbell Shrug, the 10 second isometric hold, then 9 reps of the Barbell Shrug, then 9 second isometric hold, and then your grip gives out, stop and perform 10 reps of the Overhead Plate Raise. Then return to do 8 reps of the Barbell Shrug and an 8 second isometric hold, etc.
  • Keep following this pattern, performing 10 reps of Overhead Plate Raise every time your grip gives out until you reach and complete one rep of the Barbell Shrug and a one-second hold.
  • If you finish your Barbell Shrug drop set before the 6 minutes is up, finish with one long static hold in shrug position until the time is up.

Try this trap workout if your traps aren’t growing or if the workout you’re doing now never leaves you sore the day after.

This isn’t the only way to induce trap soreness, and soreness doesn’t always equate to new muscle growth. But because we’re overloading, and because we’re applying a heavy dose of science to this trap workout, we’ve incorporated all the necessary elements to help you build bigger traps.

If you’re looking for all the best exercises and techniques to build muscle mass from head to toe, with every exercise chosen based on anatomy and science you’ve come to the right place.  Let me coach you to the best physique you’ve ever had!

Program Selector ==> See which program best fits your goals
AX1 ==> Train at Home With Dumbbells and Minimal Equipment
Monster Maker ==> Full body training with the ability to add additional targeted split muscle group training

Best Trap Workout for Mass

  1. This trap workout combines two exercises: a Barbell Shrug drop set performed with an eccentric stretch at the bottom, and an Overhead Plate Raise.
  2. Shrugs work the upper trap muscle while the Overhead Plate Raise works the lower and middle trap muscles.
  3. Set your timer for 6 minutes. Start with 10 Barbell Shrugs followed immediately by a 10-second hold, then nine shrugs with a nine-second hold, and so forth until you get to one rep with a one-second hold, or until your grip fails (which will probably happen first). Perform the Overhead Plate Raise for 10 reps every time your grip gives out, and then resume your Barbell Shrugs drop set where you left off.
  4. For proper Barbell Shrug form, let your shoulders protract downward as the bar travels toward your knees for an eccentric stretch. For the Overhead Plate Raise, squeeze the lower and middle traps while raising the barbell plate (concentrating to not turn it into a deltoid raise).
  5. If there’s still time remaining after your last set of shrugs, do one long isometric hold until time expires to maximize time under tension.

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