The trapezius muscles are one of the muscles that make you look huge. If you’ve ever seen a guy with big cheats, then you know what I’m talking about, so it’s understandable that you want to learn how to build muscle traps. Some men find it easier to build traps than others, but if you work hard enough, any man can have those big muscles.
The trapezius muscle runs from the neck to the lower back. When most guys want to talk about how to build their traps, they are usually referring to their superior traps. Your top traps are the ones that stick to your neck and are usually the ones that stick out the most.
The best exercise you can do to work your upper traps is to shrug your shoulders. Shrugs can be done with a barbell or dumbbells. If you are using a barbell, grip the weight about shoulder width apart, palms back, and shrug. You should feel those top traps working. If you are using dumbbells, hold the dumbbells and let your arms dangle. Place your palms behind you and hold the weights in front of your thighs. Then shrug your shoulders. Any of these workouts will work fine.
You should do 1 set of 8-12 reps, 3 days a week, with at least one day of rest between each. As for the amount of weight. You should use a weight that allows your muscles to fail somewhere in that rep range. So if you can do 13 reps in good form, put on the weight. If you can’t do 8 reps, lose weight.
But before doing anything …