If you’re having a hard time building your traps, these two workouts should make your collar muscles bigger and stronger.
Every serious fitness buff knows that thick and strong trapezius muscles are important for strength, function, and aesthetic. So, here’s everything you need to know about the best collar muscle workouts.
Top Two Traps Workout Moves for Thicker, Stronger Shoulders
Why Are Trap Muscles Important?
The secret to creating a well-proportioned upper body is to exercise each muscle group individually. For example, many shoulder exercises hit your traps, but they’re not nearly enough to build thick trapezius muscles.
That’s why you need to incorporate isolation exercises that work your traps specifically. Here are two of the best traps exercises for you to do:
1. Dumbbell Shrugs
Dumbbell shrugs are simple isolation exercises that solely work your trapezius muscle group. However, take note that this collar exercise with dumbbells will only be effective if you contract and squeeze your trap muscles tightly to the back, not the front.
- First, grab a pair of dumbbells and let them hang at your sides. Also, make sure to relax your arms. This will be your starting position.
- Next, keeping your elbows at your sides, slide the dumbbells up by shrugging your shoulders. Contract your traps at the top and squeeze all the muscles behind your neck, then slowly let the dumbbells down to the starting position.
- Do 4 sets of 15 reps.
Tip: You want to pick a weight you can freely control. The most important parts of this exercise are the full stretch at the bottom and the tight squeeze at the top.
2. Machine Face Pulls
Machine face pulls are great shoulder collar exercises for beginners that allow isolation of the traps. The idea is to stand in front of a high-pulley cable machine with a rope attached to it and to pull it using your traps.
- Roll the shoulders up, point your elbows out, pull the cable directly toward your nose, and squeeze all your muscles at the back of your neck.
- Contract your muscles for one count before slowly releasing the weight back down. Remember: do not allow the cable to pull your arms along with it.
- Do 5 sets of 20 reps.
Tip: If lower back problems are stopping you from doing dumbbell shrugs, then machine face pulls are perfect for you. They work your traps without putting any tension on your hips, legs, or waist.
When Should You Do Your Traps Workout Routine?
Just like any muscle group, aim to work your traps at least three times a week. You may opt to perform these exercises along with your shoulder or back workout routines.
Also, make sure to eat the right nutrients for muscle growth. All these exercises won’t give you the traps you want if you’re not consuming the right foods for muscle growth. Ditch the junk and switch to healthier options instead. Your body will thank you for it!
The most important thing to remember when doing these traps workout moves is to create a smooth, controlled flow between contracting and stretching your muscles — do not let the weight carry you. That’s why you need to use weights you can properly control.
Overall, mixing shoulder, traps, and collar muscle workout exercises is the best way to build a strong neck. Incorporate them into your regular workout routine to start seeing results as soon as possible.
Have you given our traps workouts a try? Share your thoughts with us in the comments section below!