Here i have listed about 6 important exercises which can help your traps to increase fast.
1. The barbell shrug.
How To Do The Barbell Shrug
Starting position: Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs).
Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second.
Tip: Refrain from trying to lift the barbell by using your biceps.
Slowly return to the starting position as you breathe in.
Variations: You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear. However this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell behind the back, with dumbbells by the side, a smith machine or with a shrug machine.
Starting position: Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs).
Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second.
Tip: Refrain from trying to lift the barbell by using your biceps.
Slowly return to the starting position as you breathe in.
Variations: You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear. However this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell behind the back, with dumbbells by the side, a smith machine or with a shrug machine.
2. The barbell shrug behind the back.
How To Do The Barbell Shrug Behind The Back
Starting position: Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back).
Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip.
Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second.
Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
Slowly return to the starting position as you breathe in.
Variations: You can also rotate your shoulders as you go up, going in a semicircular motion from rear to front. However this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell in front of your thighs, with dumbbells by the side, a smith machine or with a shrug machine.
Starting position: Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back).
Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip.
Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second.
Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
Slowly return to the starting position as you breathe in.
Variations: You can also rotate your shoulders as you go up, going in a semicircular motion from rear to front. However this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell in front of your thighs, with dumbbells by the side, a smith machine or with a shrug machine.
3. The clean shrug.
How To Do The Clean Shrug
Starting position: Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
Shrug your shoulders towards your ears extreamly fast!
This movement is supposed to improve your speed as well as your strength.
While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.
Starting position: Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
Shrug your shoulders towards your ears extreamly fast!
This movement is supposed to improve your speed as well as your strength.
While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.
4. The standing dumbbell upright row.
How To Do The Standing Dumbbell Upright Row
Starting position: Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight.
Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin.
Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
Warning: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury.
Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.
Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using an e-z bar.
Starting position: Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight.
Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin.
Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
Warning: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury.
Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.
Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using an e-z bar.
5. The upright cable row.
How To Do The Upright Cable Row
Starting position: Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight.
Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
Warning: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.
Variations: This exercise can also be performed using a straight or e-z bar. Another variation is to use dumbbells, though this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.
Starting position: Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight.
Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
Warning: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.
Variations: This exercise can also be performed using a straight or e-z bar. Another variation is to use dumbbells, though this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.
6. The smith machine shrug.
How To Do The Smith Machine Shrug
Starting position: To begin, set the bar height on the smith machine around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grab the bar using a pronated grip (palms facing you) shoulder width apart from each other.
Lift the barbell up and fully extend your arms with your back straight. This is the starting position.
While exhaling, elevate the bar by raising your shoulders until they come close to touching your ears.
Hold the contraction for a second before lowering the bar back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.
Variations:
This exercise can be performed using a squat rack with a barbell. However, be careful not to select a weight that is so heavy that it causes you to break good form as you do not have the support of the smith machine for this variation. Too much weight can harm your back.
You can also use dumbbells to perform this exercise.
Starting position: To begin, set the bar height on the smith machine around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grab the bar using a pronated grip (palms facing you) shoulder width apart from each other.
Lift the barbell up and fully extend your arms with your back straight. This is the starting position.
While exhaling, elevate the bar by raising your shoulders until they come close to touching your ears.
Hold the contraction for a second before lowering the bar back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.
Variations:
This exercise can be performed using a squat rack with a barbell. However, be careful not to select a weight that is so heavy that it causes you to break good form as you do not have the support of the smith machine for this variation. Too much weight can harm your back.
You can also use dumbbells to perform this exercise.
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