The 4 Best Exercises for Massive Traps

The 4 Best Exercises for Massive Traps


Having huge traps makes you look like a beast. They make a skinny guy look huge and give the impression of power since most of the exercises that work them involve lifting some very heavy weight.


Some of the greatest powerlifters of all time were known for their massive traps. Unfortunately not many guys know how to build their traps even if they know they want to grow theirs.

Fortunately we’ve put together a list of the 4 best exercises to blow up your traps!


You had to figure this one would make the list. Deadlifts involve just about every muscle in the body, from the hips and legs to get the weight off the ground to the traps and upper body to keep the back straight.

Traps in particularly help keep your chest up in this lift which is crucial for being able to complete the lockout.

Rack Pulls

This exercise is similar to deadlifts only you will be starting with the barbell at knee level. Since the weight is already off the ground you should be able to lift as much as 120% of your deadlift 1RM.

Straps can also help if grip becomes an issue. Essentially you are completing a deadlift from a heightened starting position and then shrugging the weight at the top. This helps work your traps isometrically (during the pull) and concentrically (during the shrug).

Barbell Shrugs

This is a classic that you have likely seen countless experienced bodybuilders perform. Aim for about 80% of your deadlift 1RM and shrug your shoulders up to your ears.

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Avoid rolling the shoulders – that’s a common mistake made by novice lifters and can lead to injury. This is one of the best exercises out there for isolating your trap muscles.


No we aren’t referring to tidying up your dirty room. The clean is an olympic lift that works the traps in several ways. First during the pull and then during the actual extension and lockout.

They take a bit of time to master but are one of the best exercises out there for trap size.


For those actually serious about getting jacked

Building huge traps requires elevated testosterone levels. After all, it’s the most important muscle-growth hormone out there. While lifting weights and eating clean certainly help boost your t-levels, you will get much better results if you add a testosterone booster to your diet to take them to the next level.

If I take a testosterone booster, what will happen?

  • You will build more muscle mass
  • You will maintain your muscle mass better
  • You will get leaner and more cut
  • Your sex drive will increase as well as harder erections
  • better mood and your confidence will increase

You can see our top 3 testosterone boosters here.

That’s why most athletes and natural bodybuilders that are serious about building muscle do everything they can to increase their testosterone production naturally.

Make sure you are doing all of these if you feel your levels might be too low, or if you’d just like to take them up a notch to amplify your gains. Remember to only use high-quality products that contain natural ingredients otherwise you will just be wasting your time and money.

You can see our top 3 testosterone boosters here.

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