In this shoulder and trap workout routine, 3 different exercises for a total of 6 sets, this will take you about 10 minutes. We added 3 additional effective exercises for you if you want to exercise more than 10 minutes.
6 hard sets will be plenty enough to activate the muscle building process. However, you can add up to 3 sets to each workout if you want a longer workout.
This workout is designed to build monster traps and shoulders. It is a good workout for bodybuilders looking to get bigger traps and shoulders. It is also good for endurance and strength training.
Lateral Raises: 3 sets / 12 reps
Lateral dumbbell raises are a great overall shoulder exercise. Grab a dumbbell in each hand, raise them to each side and do 12 reps for 3 sets. Hod at the top for 3 seconds and lower slowly.
Bent Over Lateral Raises: 3 sets / 15 reps
Grab a light weight for these. Bent over lateral raises are a great exercise to isolate the rear delt and indirectly work the traps. Grab a dumbbell and bend over to an incline, raise your arms like a lateral raise, hold at the top for 3 seconds and lower slowly, do this for 15 reps, for 3 sets.
Seated Dumbbell Press: 3 sets / 8 reps (Additional exercise)
Go heavier for this exercise. The dumbbell press is the main strength builder, it works most upper body muscles, including the shoulders and traps. Set a bench for its highest incline, like a chair. Grab some heavy dumbbells, take a seat on the bench, knee the weights up to your shoulders, press them overhead. Hold at the top for 1-2 seconds, come slowly down, do this for 8 reps, for 3 sets.
Dumbbell Shrugs: 3 sets / 12 reps
Dumbbell shrugs are a great way to isolate the upper traps, grab a dumbbell in each hand, shrug your shoulders up and hold them up for 3 seconds, and slowly come back down, do this for 12 reps, for 3 sets.
Dumbbell Row: 3 sets / 8 reps (Additional exercise)
Dumbbell shrugs are a great way to work the middle and lower traps. Grab a heavy dumbbell, lean over a bench, pull the dumbbell up to your chest, hold for 3 seconds and slowly bring it back down, be sure to do both sides. Do this for 8 reps for 3 sets.
Pull Ups: 3 sets / 15 reps (Additional exercise)
The pull up is a great overall back builder, it also builds up strength fast. Do pull ups for 15 reps (or as many as possible), for 3 sets.
Shoulders and Traps Workout at Home:
Training shoulders and traps at home is possible. You can use resistance bands if you have them. If you don’t have resistance bands then you can use towels, water jugs, backpacks with weight in them.
Try to replicate the exercises in the routine, just replace the dumbbells etc with your home-made weight. You can do lateral raises with someone holding a towel for resistance too.
Frequently Asked Questions
Q1: How can I train my shoulders without traps?
A: You can try to isolate the shoulders by doing lateral raises, grab a dumbbell in each hand and raise them laterally. This will not 100% isolate the shoulders, but it will minimize the traps activation.
Q2: What exercise work upper traps?
A: Exercises such as the dumbbell shrug will activate the upper traps. You can do these by grabbing a dumbbell in each hand and shrug your shoulders up.
Q3: How many exercises should I do for traps?
A: If you are combining shoulders and traps into one workout, 15-18 sets in total is optimal. However if you are isolating the traps, then 9-12 sets should be enough.
Q4: How do you get big traps fast?
A: Getting big traps is a case of training hard, heavy and regularly. Train your traps directly once a week, and indirectly once a week. Directly means exercises such as shrugs, indirectly means exercises such as lateral raises.
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