It's winter, and that means more layers, baggier clothes and
looser fits. But everyone needs to look a little larger than they are, and a
good way to show off your body is with bigger traps, especially when it's cold
outside. Here are four moves you must use to blast your traps.
Cable Face Pull
Attach a rope attachment to the high pulley of a cable
station. Grasp it overhand, as in a triceps extension, sit your hips back, and
pull the cable to the bridge of your nose. Pause, then slowly return to the
start position. This dynamic move has huge benefits for both the traps and the
rear delts, and also helps to stabilize shoulders and improve posture.
Single-arm Neutral-grip
Standing Dumbbell Press
Grasp a dumbbell in your right hand and hold it at your
shoulder. With your hand facing your ear, press the dumbbell up, keeping your
elbow pointed straight ahead. Slowly return to the start position.
Dork Row
Stand holding two dumbbells at your sides. Keep your
shoulder blades down and draw your elbows up and back as high as you can,
pause, and slowly return to the start position. This hits the whole trap hard,
versus the traditional shrug which only gets the upper traps.
Wide-grip Upright Row
Grasp a barbell with a palms-down grip, hands slightly
outside shoulder width. Pull the barbell up until your upper arms are just
below level with your shoulders. Slowly return to the start position. It's a
great delt developer with secondary trap involvement.
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