How To Force Your Traps To Get Bigger

How To Force Your Traps To Get Bigger How to get bigger traps: your trapezius is one big muscle with three different jobs, and shrugs only train one of them. The upper traps build the slope from your neck to your shoulders. The middle traps make your upper back look thick. The lower traps pull your shoulder blades down and fix your posture. Most guys only train the top, so they end up with a small bump and a flat back. Train all three, add one heavy lift that loads them together, and your traps have no choice but to grow. The four exercises: Dumbbell shrug - 3 x 10-15, 2 second hold (upper traps, the slope) Kelso shrug - 3 x 12-15 (middle traps, the thickness) Cable Y raise - 3 x 12-15, very light (lower traps, posture) Rack pull - 3 x 6-8, 3 second hold (all three at once) Timestamps 00:00 - Why yours look flat 00:53 - One muscle, three jobs 02:13 - #1 Dumbbell shrug 03:23 - #2 Kelso shrug 04:29 - #3 Cable Y raise 05:33 - #4 Rack pull 06:39 - Watch out for these 07:28 - The plan 08:20 - Your move The single biggest fix: pause for two full seconds at the top of every shrug. Without the pause, the weight just bounces. If you feel sharp pain in your neck or shoulder, stop and get it checked. This video is general fitness information, not medical advice. #TrapsWorkout #Traps #BuildMuscle