💪 4 Underrated Trap Exercises

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Here’s what we’ve got for you today: 

• Four exercises strongman Alexander Bromley recommends for bigger traps 

• Nick Walker gives a rundown of his favorite back-training techniques

• Two simple ways to rep out more pull-ups 

WORKOUT 

4 Trap Killers

Whether you’re looking at a world-class bodybuilder or one of those pro wrestlers from the ‘80s, chances are they sport a beefy pair of traps that ties their physique together. Beyond aesthetics, strong traps also contribute to better stabilization during pulling exercises and increased power output. Alex Bromley, a strongman and fitness content creator, recommends four underrated exercises to kickstart trap growth, and we break them all down in the article below.

Among the exercises is the upright row, which research supports is most effective when using a wider grip. Bromley notes the benefits of this movement for the rear deltoids, saying that it boosts pressing performance and enhances the overall aesthetics of the shoulders. 

To discover the other exercises Bromley suggests for expanding your traps, dive into his recommendations below.

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BODYBUILDING 

Walker Wants Vengeance 

Men’s Open bodybuilder Nick Walker has experienced a memorable 365 days, culminating in his victory at the 2024 New York Pro this past May. But before that achievement came the ultimate heartbreak: a hamstring injury that forced him out of the 2023 Olympia competition. 

With the 2024 Olympia just weeks away, Walker has rededicated himself to pushing his physique to the limit — and enhancing his upper back muscles is at the top of his list. 

Walker recently discussed his preferred methods for back training, which emphasize multiple angles, a complete range of motion, high volume, and strategic rest periods. 

One particular strategy involves the chest-supported T-bar row, a movement Walker favors for its ability to fully stretch the shoulder blades and scapula. Between sets, he focuses on allowing his heart rate to decrease, which is a crucial part of his regimen. Additionally, he incorporates a rear delt variation pioneered by the late bodybuilder John Meadows, targeting the posterior deltoids for maximum development.

TRAINING 

Lazy Lifting 

Pull-ups can significantly boost your upper body strength, enhance your overall pulling capabilities, and improve your physique. However, what happens if you're currently only able to manage a handful of reps? 

No need to fret! There are effective strategies to enhance your pull-up performance without overwhelming your back training sessions. BarBend senior writer Jake Dickson has crafted a strategy that may help you progress from six pull-ups to over 15 in just two months, dedicating less than 20 minutes per week to the exercise.

Discover the straightforward, two-step method outlined below and set yourself on the path to achieving more pull-ups than you previously thought possible.

THE DROP SET 

Get the Deals

• Save up to $700 on everything from fitness equipment to supplements with our picks of the best Labor Day sales of 2024.

• The schedule and location for the 2025 Masters Olympia have been announced. Learn more about the competition and where it’ll take place here. 

• According to professional bodybuilding coach Hany Rambod, social media can adversely affect bodybuilders’ self-esteem. See why Rambod says competitors are “easily triggered” by physique updates.