DOLCE DIET LIFESTYLE:
Our Top Trap Exercises
by Samantha Coogan, MS, RDN, LD
It’s important to develop strong traps in order to strengthen the shoulders. Stronger traps will make Olympic lifting, pull-ups, and lots of other pulling movements easier. And ladies, traps are sexy on you as well! Don’t neglect them because you won’t get “too big”, I promise!
Shoulder Shrugs
• This can be done with dumbbells, kettlebells or a barbell (with hands just outside shoulder-width apart similar to a clean-grip or in a wide snatch-grip).
• Hold your desired equipment at the hang position with arms straight.
• Shrug upwards without the use of your arms and hold for ½-1 second and return to hang.
• Repeat for 3 sets of 12.
*when picking a weight, it should be one that is difficult for reps 11 and 12.
Single Arm Upright Row (One-Arm High Pull)
• Start with a dumbbell or kettlebell in one hand.
• Bring the weight up to sternum height, elbow pointed outward and parallel to the floor.
• Return to starting position.
• For this movement, you will match your reps per set to the weight of the dumbbell/kettlebell you chose. If you chose a 30 pound dumbbell, then you will do 30 reps per set.
• Repeat for 3 sets.
Upright Row
• Same movement pattern as above, but this time you will use both arms simultaneously.
• This movement is better performed with a barbell.
• Repeat for 3 sets of 12.
Farmer’s Carries
• Hold a heavy dumbbell or kettlebell in each hand, down at your side.
• Pick a distance to walk, such as 200m, and actively engage the shoulders as you hold the dumbbells/kettlebells.
*This will also improve your grip and forearm strength along with other back muscles.
Static Holds
• Static holds are great for building the traps.
• You can do these one of two ways, as an overhead hold or a hanging hold.
• For overhead, grab a weight-plate of a semi challenging weight (usually 45# for men and 35# for women), and hold straight overhead with shoulders/traps engaged and arms straight.
• Hold for 30 seconds and repeat for 4 sets.
• For hanging holds, find a pull-up bar and hang, again with active shoulders/traps, for 30 seconds.
• Repeat for 4 sets.
*This another great way to improve grip and forearm strength, and will help improve your pull-up.
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