Focusing on the Upper Traps Only

This is perhaps one of the commonest mistakes since most people know how to isolate their upper traps with shrugs but don’t seem to understand how to target lower and middle trapezius muscles. Ignoring the slab of muscle in the middle of your upper back will not give you the type of result you are looking for.

You can avoid this mistake by doing more trap exercises that target the lower and middle trap muscles, such as the incline dumbbell shrug (number 8 on this list). The incline position of the exercise maximizes the contraction in your mid and lower back.

Bottom Line

Training your trap muscles is a lot like training the calves or shoulders. The single, most effective way to getting well-developed traps is to build a great back. And getting a great back means training to become strong on a variety of key exercises.

There are really no shortcuts about traps training. You won’t magically build a drool-worthy back in a couple of weeks, so quit trying too hard or looking for “secret formulas.” There’re simply none.

Show up, put in the required work, and stay consistent with your routines, whether you workout at home or gym. That’s the best way to get results. And don’t forget rest, recovery, and good nutrition – these play a vital role in your progress.

Frequently Asked Questions

What’s the fastest way to build bigger traps?

The fastest and most efficient way to build bigger trapezoid muscles is to commit to a rigorous training regimen. Aim for between 10 and 15 trap exercises, with particular focus on the classic farmer’s carry (number 1 on this list) and the “king” of all trap-building workouts – the barbell shrug (number 3 on this list). But don’t do only one or two types of trap workouts.

Keep in mind, though, going too fast is a quick way to end up making mistakes. You want to balance your desire for fast results with the need for proper training and adequate rest. Don’t go into overdrive just because you want to build impressive traps in the shortest amount of time. Perform your trap workouts about 2 to 3 times per week with at least three days of full rest between each training session.