4 Stupid Things You Can Do to Grow Bigger Traps

When it comes to building bigger traps, many assume that it’s all about aesthetics—creating that jacked appearance that’s unmistakable. However, your traps are much more than show muscles. They play a crucial role in maintaining posture, protecting your spine and neck, and adding power to compound lifts. So, if one of your goals is to lift heavier, focusing on your traps should be part of the equation.

If your traps seem to be lagging behind, you might be doing something wrong. Here are four seemingly stupid but effective things you can do to grow bigger traps, shared by someone who would rather cycle the Tour de France with no seat than dedicate a day to traps.

The information you will see below is taken mainly from a video shared by Alexander Bromley, a renowned strength coach, competitive strongman, and YouTube content creator known for his expertise in strength training and conditioning. He offers comprehensive training programs, shares valuable insights on strength sports, and provides guidance on various fitness-related topics, making him a respected figure in the strength and fitness community.

4 Stupid Things You Can Do to Grow Bigger Traps

1. Shoulder Exercises: The Sneaky Trap Builders

One of the “stupid” things you might be overlooking is the impact of shoulder exercises on your traps. Shoulder work has a monumental effect on trap development, even though many don’t make the connection. One exercise that deserves more love is the upright row—a move that’s often dismissed due to concerns about shoulder impingement. But don’t let one person’s bad experience ruin it for you; it remains a fantastic way to build both your shoulders and traps.

Upright rows involve a shrugging motion that heavily engages the traps. By initiating the movement with a shrug and following through with an upright row, you’re turning a delt-building exercise into a powerful trap developer. A practical tip is to lead with your elbows and keep the weight moderate. As your flexibility increases, aim for 6 to 10 reps per set. This rep range is optimal for strength and muscle growth in your traps, turning shoulder exercises into a dual threat for your upper body.

If upright rows aren’t your thing, you can also modify other shoulder exercises like front raises or lateral raises by adding a shrug at the top of each movement. These simple adjustments can yield impressive results in trap development.

2. Farmer Walks: The Ultimate Trap Torcher

Farmer walks might be the least glamorous exercise in the gym, but when it comes to trap development, they are a game-changer. Think of them as the missing piece in your training puzzle. Heavy carries like farmer walks not only strengthen your grip and core but also tax your traps in ways that few other exercises can.

During a farmer walk, your traps are working overtime to stabilize the load and keep your body upright. As fatigue sets in and the weights start to pull your shoulders down, your traps have to fight back, creating an unparalleled stretch and contraction that you simply can’t replicate with shrugs or barbell lifts. To maximize the benefits, aim for long-distance carries of 200 to 300 feet, or try timed sets lasting up to a minute. The goal is to push your supportive muscles to their absolute limit.

Don’t have access to farmer walk implements? No problem. Use dumbbells, kettlebells, or even a barbell if necessary. The key is to stay consistent and increase the load gradually over time.

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3. Modified Barbell Rows: Traps in Disguise

You might think rows are all about lats, but a slight modification can turn them into a trap-building powerhouse. By adjusting the angle of your body and incorporating a shrug at the start of each rep, horizontal rowing movements like the Yates row or even a barbell seal row will hit your traps hard.

When performing these rows, start the movement by shrugging your shoulders up toward your ears before pulling the weight to your body. This minor tweak makes the exercise more efficient for building traps without compromising on back development. Loosen up your form slightly and embrace a more upright posture to shift the focus onto your upper traps, making rows an incredibly effective two-for-one deal.

4. High-Efficiency Shrug Variations: Make Shrugs Work for You

Shrugs are often dismissed as boring or ineffective, but when done correctly, they can be a valuable tool for building traps. The key is to use variations that optimize muscle engagement without requiring massive loads. One of the most effective is the behind-the-back barbell shrug, which eliminates the excessive stretching that can compromise form when using dumbbells or traditional shrugs.

To perform the behind-the-back shrug, place a barbell across your upper back and shrug your shoulders up toward your ears, focusing on the contraction rather than the weight. This exercise is easy to perform, recover from, and can be incorporated into your routine multiple times per week. Use it as a superset with other exercises to sneak in extra trap work without extending your workout time.

These subtle yet potent variations allow you to target your traps consistently, creating the stimulus needed for growth without overloading your body with unnecessary weight.

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Conclusion

Building bigger traps doesn’t have to involve endless sets of heavy shrugs or dedicated trap days. In fact, you can integrate trap development into your existing routine by making small tweaks to your shoulder and back exercises and incorporating functional movements like farmer walks. These four strategies may seem unconventional—perhaps even a bit “stupid”—but they’re highly effective for creating strong, well-developed traps. Give them a try and watch as your traps start to grow, making you both stronger and more aesthetically balanced.