Huge traps are one of the standouts of a great physique. Whether you compete or just want to look your best, well-developed traps are a necessity. One of the best exercises that can help you get Rich Piana-sized traps are Barbell Shrugs. In this edition of Exercise Breakdown, we’ll cover everything you need to know and give you a sample routine as well as provide 5% Nutrition supplement suggestions.
What Are Barbell Shrugs?
The Barbell Shrug is an exercise that directly works the trapezius. Using a barbell and a shoulder width-grip, shrug your traps up as high as possible. It’s a simple exercise, but that doesn’t mean form and performance aren’t important. Keep your back straight, use only your traps, and perform the rep under control. Emphasize the eccentric phase of the rep.
Muscles Worked
Shrugs directly target the upper trapezius. The middle trapezius and levator scapulae (rear neck) are synergists, and the erector spinae acts as the stabilizer.(1)
Variations
Behind the Back (or, Haney) Shrugs
This exercise was made popular by 8-time Mr. Olympia Lee Haney. It was a mainstay in his trap routine. The range of motion is limited, but it’s a great variation.
Dumbbell Shrugs
Shrugs can be done using dumbbells or virtually any type of resistance. These include a low cable, resistance band, or kettlebell.
Machine Shrug
Most gyms should have either a stack or plate-loaded Shrug machine.
Trap Bar Shrug
Most gyms probably have a trap bar. This is an excellent alternative to regular Barbell Shrugs. The bar changes your hand position, allows you to use a lot of weight, and may help your posture.
Change Your Grip!
While the standard shoulder-width grip is most common, you can use a wider grip for Barbell Shrugs. This hits the traps a little differently. Primarily, it’s a useful variation for Olympic lifters trying to work on their pull.
A Sample Routine
Some lifters work their traps with Back, others with Shoulders. This is a Rich Piana-style workout. He often did his traps with shoulders.
Smith Machine Front Press — 6 sets x 20, 18-20, 18, 15, 12-15, 12 reps
You can also use an Olympic bar if your gym doesn’t have a Smith.
Front Raises with a rope attachment — 4 sets x 20 reps
This was one of Rich’s favorites. He would face away from the low pulley and pull the rope up through his legs.
Dumbbell Side Laterals - 8 sets - 30, 25, 20, 18-20, 15, 12, 10 reps
Another Rich favorite.
Dumbbell Rear Laterals - 8 sets - 30, 25, 20, 15, 12 reps
You could do side laterals and these as a superset.
Shrugs - 5 sets - 30, 20, 15, 12, 8 reps
Rich frequently used a Smith Machine for these, but you can just as easily stand in a Power Rack and use an Olympic barbell.
Behind The Back (Haney) Shrugs - 5 sets - 16, 14-16, 12-14, 10-12, 8 reps
This was another one of Rich’s favorite exercises.
Don’t Forget 5% Nutrition
It begins with your pre-workout nutrition. Try to consume roughly 50% of your daily carbs in the hours around your workout. Have a small meal, then a couple of hours later drink a shake. That means Real Carbs and Shake Time. The delicious Real Meal Protein Bar can work here as well. Drink the 5% pre-workout of your choice about 30 minutes before you train. Add Hydrate Stick, Core Creatine, and All Day You May to the mix. After you put the bar down for the last time, grab another shake, and you’re good!
Recap
If you're after huge traps, Shrugs are the way to go. Hit the gym with our sample routine, work those traps hard, and don't forget your 5% supplements!
