💪 13 Powerful Trap Exercises You Can't Lift Without


Today’s newsletter is sponsored by Tru Grit. Be sure to browse Tru Grit’s durable (and affordable) fitness equipment by heading here.

Here’s what we’ve got today: 

  • A review of 10 bodybuilding supplements that support muscle growth and recovery 

  • How to perform 13 trap exercises that add size to your frame 

  • A breakdown of Arnold Schwarzenegger and Phil Heath's upper body workout at the 2024 Arnold Sports Festival UK 


Fuel Your Workouts 

Credit: Transparent Labs

Hitting your fitness goals primarily hinges on the right diet and gym routine. However, to truly enhance muscle growth, overcome plateaus, and add that final layer of definition to your physique, incorporating high-quality supplements into your nutrition plan is key. 

That said, there are countless supplements on the market. Joint support supplements safeguard your body during intense lifting sessions. Pre-workouts provide the necessary energy boost for your training, while whey protein is essential for muscle development. With so many supplements available, choosing the right one can be overwhelming.

And that’s exactly why we've provided you with a clear-cut rundown of the 10 most effective bodybuilding supplements to optimize your workout performance, recovery, and muscle growth. 


Discover Strength You Didn't Know You Had

"REFUSE TO QUIT" isn't just a motto; it's a promise to you.

Tru Grit is bringing back the essence of tough training with its premium but affordable fitness equipment.

Whether you're a seasoned lifter or just beginning your fitness journey, these products, including the innovative Runner and Runner Elite, are designed to push your limits.

With Tru Grit, every workout is a step towards greatness.


It’s a Trap! 

Credit: Microgen / Shutterstock

Though often neglected, the trapezius muscles can dramatically enhance your physique, giving your body that trademark bulk shared by every bodybuilding great. Beyond aesthetics, they also play a pivotal role in your workouts, aiding shoulder movements during presses and supporting your lats during rows. However, developing standout traps requires targeted training beyond barbell shrugs. 

To help you build the biggest traps at your gym, we wrote a list of 13 must-do exercises, utilizing everything from machines to dumbbells and trap bars. Each exercise is accompanied by detailed instructions, recommended reps and sets, and advice for maximizing the effectiveness of each lift. 

Catering to all levels, from beginners to advanced lifters, there’s a workout plan for you to sculpt a formidable physique.


Seven-Time Olympia’s Unite 

Credit: @Schwarzenegger / Instagram

What unfolds when two seven-time Mr. Olympia champions share a gym? We recently found out when Arnold Schwarzenegger and Phil Heath executed a joint training session at the 2024 Arnold Sports Festival UK, held in Birmingham from March 15-17.

During the event, Schwarzenegger and Heath demonstrated a range of exercises, including rows, pulldowns, and curls during a back, chest, and biceps workout. Heath introduced unilateral movements, adjusted his grip to address imbalances, and engaged a comprehensive spectrum of posterior upper body muscles. Meanwhile, Schwarzenegger concentrated on enhancing the mind-muscle connection through bilateral exercises. 

Click the link below to explore the distinct training methodologies of these legendary bodybuilders and witness their workout mastery.

BarBend NewsletterThe BarBend Newsletter has all the strength training tips and fitness hacks you need (for free!) in a three-minute read.


“The Mutant” Is Back 

Credit: Nick Walker / YouTube

  • Men’s Open bodybuilder Nick Walker is back to training his lower body after suffering a hamstring tear before the 2023 Olympia. See how he’s altered his leg training post-recovery. 

  • Is the creatine in the back of your cabinet still edible? A certified nutritionist weighs in on whether this magical muscle-building supplement expires. 

  • Tired of barbells at the moment? Learn how the chest press machine leads to greater chest gains.