Trap Exercises Ranked (BEST TO WORST!)

Summary

In this video, the best exercises for building traps are ranked, starting from the least effective to the most effective. The video highlights the importance of selecting exercises that properly align the shoulder joints and provide ample loading capacity to safely target the upper and middle traps. Key exercises discussed include variations of shrugs, face pulls, and rack pulls, with an emphasis on safety, contraction quality, and progressive loading. The Trap Bar Shrug emerges as the top recommendation for maximizing trap development due to its superior biomechanics and strength-building potential.

Takeaways

• 😀 The Upright Row is a high-risk exercise for shoulder impingement and should be avoided to prevent injury.
• 😀 The Rolling Shrug causes internal rotation in the shoulder, which can lead to thoracic outlet syndrome. It’s best to skip it.
• 😀 The Above the Knee Rack Pull can compress the clavicle and put unnecessary stress on the shoulder joint. It’s a risky choice for trap development.
• 😀 The Incline Y Raise is a low-weight, corrective exercise targeting the lower traps, but lacks significant upper trap activation.
• 😀 The Face Pull is great for strengthening the middle traps and rear delts, but it doesn't engage the upper traps as effectively as other exercises.
• 😀 The Urlacher exercise is excellent for improving shoulder biomechanics and building the traps without heavy loading, making it safer and more efficient.
• 😀 The Trap Pulldown is an effective and underrated exercise for strengthening the upper traps, especially with heavier loads.
• 😀 The Farmer's Carry is a functional exercise that builds both the traps and forearms, while enhancing mental toughness and overall strength.
• 😀 The Below-the-Knee Rack Pull is a safer alternative to the Above-the-Knee version and is better for building traps and improving deadlift form.
• 😀 The Trap Bar Shrug is the best exercise for traps due to its neutral grip and ability to load heavy weights while maintaining shoulder safety.
• 😀 The Cable Angled Shrug provides one of the strongest contractions for the upper traps, making it an excellent alternative to traditional shrugs.

Q & A

What is the primary focus of the video script?

The primary focus of the video is ranking various trap exercises based on their effectiveness, safety, and muscle-building potential, with a special emphasis on how to best target the trapezius muscles.

What exercises are considered 'Worst of the Worst' for trap development?

The 'Worst of the Worst' exercises for trap development are the Upright Row, Rolling Shrug, and Above the Knee Rack Pull, primarily due to their risk of shoulder injury and poor alignment.

Why is the Upright Row considered ineffective for building traps?

The Upright Row is considered ineffective for trap development because it involves internal shoulder rotation and elevation, which can lead to shoulder impingement and poor alignment, making it unsafe.

What makes the 'Trap Bar Shrug' the best exercise for traps according to the video?

The Trap Bar Shrug is considered the best exercise for traps due to its ability to provide a better alignment for targeting the upper traps, a safer neutral grip positioning, and the capacity to load it heavily, leading to optimal muscle development.

What are the key advantages of the Farmer’s Carry for trap development?

The Farmer’s Carry provides an isometric contraction that targets the traps effectively, helping to stretch the traps and improve grip strength, while also offering multi-dimensional benefits like endurance and conditioning.

How does the Cable Angled Shrug differ from traditional shrug variations?

The Cable Angled Shrug offers a superior contraction by placing the trap fibers in a better alignment, helping to activate the traps more effectively compared to traditional shrug variations with dumbbells or barbells.

What role does safety play in choosing the best trap exercises?

Safety is a key consideration in choosing the best trap exercises, as exercises like the Trap Bar Shrug offer a safer option for lifting heavy weights due to their neutral grip, reducing the risk of shoulder strain and injury.

What is the 'Wraparound Row' and why is it considered effective for traps?

The Wraparound Row is a crossover grip row that targets the middle traps while allowing for heavier weights. It’s considered effective because it ensures a better contraction and provides a more robust loading capacity than other row variations.

Why is the Face Pull considered a good exercise for middle traps?

The Face Pull is effective for middle traps because it focuses on external rotation and upper back engagement, which strengthens the middle and rear parts of the traps, but it may not be as effective for developing the upper traps.

What differentiates the 'Almost Best' exercises from the 'Best of the Best' exercises?

The 'Almost Best' exercises are very effective but may have limitations such as less loading capacity or less optimal alignment for targeting the traps compared to the 'Best of the Best' exercises, like the Trap Bar Shrug, which offers both safety and maximum muscle activation.