A lot of people comment on my traps and usually it's followed up with a question on how I built them. First I always say genetics, then I say I don't know because most people don't want to put in the work to get big traps. Your traps aren't just bumps on your shoulders that hide your neck, they are a complex and large muscle group that goes from the base of your skull to the lower part of your back. The upper traps are what most people associate with big traps and these can be earned by heavy shrugs and upright rows. But in my opinion the secret to big traps is building the middle traps so big that the upper traps pop out of your shoulders like they are trying to escape. For middle traps my favorite exercise is lying shrugs. To do this you need to be high enough off the ground that you can extend your arms but also reach the bar with a little help. If you add this exercise into your trap routine I guarantee your traps will start to grow.
Favorite Trap Exercise
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