What Are the Best and Worst Trap Exercises?

TL;DR

The best trap exercise is the Trap Bar Shrug, which targets the upper traps effectively and safely with a neutral grip. Conversely, the Upright Row ranks as the worst due to its potential for shoulder strain and impingement. Other exercises like the Face Pull and Dumbbell High Pull also provide significant benefits for trap development.

Transcript

[Heavy metal music playing]  Yeah, no, don t keep rolling.   What's up guys, Jeff Cavaliere, athleanx.com.  What you see behind me is a bunch of different   trap exercises, many of which you either do right  now or you're going to want to start doing by the   time this video is over. And I'm going to make  your job a lot easier, because I'm going ... Read More

Key Insights

• 😜 The Upright Row, Rolling Shrugs, and Above the Knee Rack Pulls are ranked as the worst trap exercises due to safety concerns and potential shoulder issues.
• 🪤 The Incline Y Raise effectively targets the lower traps, which are often overlooked in trap training.
• 👋 Face Pulls, Dumbbell High Pulls, and Haney Shrugs are considered almost best exercises for trap development, each with their own unique benefits.
• 🤷 Dumbbell or Barbell Shrugs can be chosen based on individual circumstances, with Dumbbell Shrugs being safer for those who frequently deadlift.

Questions & Answers

Q: Why is the Upright Row considered a bad exercise for building traps?

The Upright Row can cause shoulder strain and impingement due to the raising and driving down motion, making it an unsafe exercise choice for trap development.

Q: What are the potential risks of performing Rolling Shrugs?

Rolling Shrugs can lead to thoracic outlet syndrome and compressive forces on the collarbone, potentially causing numbness, tingling, and vascular issues in the arm.

Q: Why are Above the Knee Rack Pulls ranked as one of the worst trap exercises?

Above the Knee Rack Pulls put stress on the shoulder, causing compression and traction down the arm, which can lead to thoracic outlet issues. Performing them from below the knee is a safer alternative.

Q: What is the best exercise for targeting the lower traps?

The Incline Y Raise is a great exercise for targeting the lower traps, as it effectively works them with light weights and promotes stability and safe shoulder biomechanics.

Q: Can Face Pulls effectively target the traps?

While Face Pulls are good for overall shoulder health and hitting the middle and rear delts, they do not specifically target the traps. Adding an extension at the end of each repetition can make them even better for trap development.

Q: Why are Dumbbell Shrugs recommended over Barbell Shrugs?

If you're already deadlifting frequently, Dumbbell Shrugs are a better option as they put less stress on the shoulders. However, if you're not deadlifting, Barbell Shrugs can provide heavier loads and greater tension for trap development.

Q: What is the best exercise for hitting the upper traps?

The Trap Bar Shrug is considered the best exercise for targeting the upper traps due to its better alignment and ability to handle heavy loads. Its neutral grip positioning also makes it safer for heavier loads.

Summary & Key Takeaways

• The video ranks trap exercises from worst to best, considering their ability to build muscle and safety.

• The Upright Row is ranked as the worst exercise due to potential shoulder strain and impingement.

• Rolling Shrugs and Above the Knee Rack Pulls are also considered unsafe and detrimental to shoulder health.