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

Based on this video.