How To Develop Your Traps

Step-by-step Instructions

Here is what you need to do...
Step 1

Go into a squat rack and set the safety side bars to about knee height.

Step 2

Let the barbell rest on the safety racks.

Step 3

Add weight plates.

Step 4

Wrap the wrist wraps around the bar, square feet and shoulders, and lift the weight off the rack to a standing position.

Step 5

Shrug your shoulders up and down, controlling the weight making sure to never roll your shoulders forward or backwards.

Step 6

Set weight down, add more weight, and repeat.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Always sacrifice more weight for good form. It is way better to shrug properly with 135 pounds than to bounce and jerk around with 225 pounds.

Stuff You'll Need

Suggested Further Reading

Author Title Price
New Rules of Lifting $12.82

This Student Author

This Student Author's Background

When did you first do this & how did you get started?

I first started working my traps in high school. I realized I wanted bigger traps once I started squatting and placing heavy weight on my traps.

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