How to Grow Your Traps

Higher Fibers: 1. Walk with dumbbells or trap bar (60 sec - 2 min per set) 2. Barbell/trap bar Shrugs 3. Angled Cable Shrug

Lower Fibers: 1. The “Y” Press 2. The Prone press 3. Plate Raises 4. Face Pulls Variation

Middle Fibers: 1. Back Widows 2. Wrap Around Rows