Barbell · Traps
There are 2 barbell exercises for the traps here: 1 compound movement and 1 isolation exercise, all beginner level. Good places to start: Barbell Shrugs and Barbell Upright Row. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The trapezius is a large, kite-shaped muscle with upper, middle and lower fibres. The upper fibres lift the shoulder blades toward the ears (elevation), the middle fibres pull them together, and the lower fibres pull them down. The upper and lower fibres also work together to rotate the shoulder blade upward when you raise your arms overhead.
02
With a barbell, warm up with the empty bar, add weight in small steps and keep a log so you can beat last session's numbers. Use collars, and safety arms or a spotter for heavy squats and presses. The barbell lets you lift the most weight and add it in small steps, which makes it the classic tool for building strength with squats, presses, deadlifts and rows.
03
One shrug variation is enough for most programmes. Dumbbells allow a more natural path for the arms; a barbell or Smith machine is easiest to load heavily.
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