Training your traps is a critical part of growing and defining your back. Whether you are a gym rat or coming up with your first training plan, the workouts below will help you meet your fitness goals.
barbell shrug
To perform the barbell shrug, start by standing upright with your feet shoulder-width apart. Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. The barbell should be resting against the front of your thighs.
Engage your core and keep your back straight. This is your starting position. Now, raise your shoulders as high as you can, as if you're trying to touch your ears with your shoulders. Ensure you're lifting the barbell using your traps and not your biceps.
Hold this position for a second, feeling the contraction in your traps. Slowly lower the barbell back to the starting position. This completes one rep.
Remember to keep your arms straight throughout the exercise and avoid using your biceps to lift the weight. The movement should be controlled, with your traps doing the work.
Repeat for the desired number of reps. Always ensure you're using a weight that's challenging but allows you to maintain proper form. If you're new to this exercise, start with a lighter weight to get the form right before adding more weight.
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