Home -> Advanced Training -> Exercise Technique Q&A -> Building The Traps         Q. Could you tell me the best way to improve the trap muscles? I have full access to a gym.         Shrugs are one of the best ways to build traps, though there are other ways as well. 1. Be sure to do your shrugs explosively. The traps respond best to powerful movements. Explode the weight up as high as you can. 2. If you find your grip giving out when doing barbell or dumbell shrugs, try using the hack squat machine or the standing calf raise machine. Set the pads on your shoulders and instead of squatting or doing a calf raise, do a shrug. 3. To work the middle traps, do seated row shrugs. Sit on a seated row machine and instead of pulling the weight with your arms, shrug your shoulders backwards. 4. To work the lower traps, do pulldown shrugs. Sit in a pulldown machine with your arms holding the bar overhead. Without bending your arms and with your body vertical, shrug the bar DOWN using your shoulders only. 5. Other exercises that work the traps include power cleans, clean & press, and high pulls. Learn 5 of "The Best Exercises You've Never Heard Of" FREE!!   Fill in the form below to receive a FREE,   5 day e-mail course featuring some of    the most mind-blowing exercises on    the planet!  Videos included! Your E-Mail:   Return To Exercise Technique Question Index