7 Best Trap Workouts To Build A Muscular Back

Exercise #6

Scapular Pull-ups

Instructions:

Step 1: Hold a pull-up bar with your arms about shoulder-width apart and your palms facing forward.

Step 2: As you are hanging off it, pull your body up without engaging your arms. Depress your shoulder in the opposite shrug movement.

Step 3: Hold for 2 seconds and get back to the initial position. Repeat.

Do 2 sets of 7-8 reps each.

Exercise #7

Barbell Shrug Behind Back

Instructions:

Step 1: Stand with your feet about shoulder width apart and hold a barbell with both your hands. Note that the barbell must be behind your back and your palms must face out. Keep your palms a little wider than your shoulder width.

Step 2: Pull your shoulders up and go as high as you can. Do not engage your arms for this exercise. Keep them straight and extended.

Step 3: Hold for 3 seconds and get back to the initial position. Repeat.

Do 2 sets of 10 reps each.