Do you want strong and defined shoulders and traps, but think it’s too hard? No way!
With the right exercises, you can build serious muscle and strength. All this faster than you think.
Let’s get straight to it! We’ll share some of the most proven exercises that will help you to power up your shoulders and traps.
1. Overhead Press: The Ultimate Shoulder Builder
Do you want bigger and stronger shoulders? This is your go-to move. Yes – overhead press is very effective in strength training for shoulders.
The overhead press works your delts, traps, and upper chest all in one move. In addition, it builds size and power quickly.
How to do it?
- Stand tall, and hold a barbell or dumbbell at shoulder height.
- Press up until your arms are straight.
- Lower slowly. Repeat.
Want to level up? You should try Arnold Presses for extra delt activation!
2. Shrugs: The Simple Trap Builder
Do you think traps are hard to grow? This is not with shrugs now. Yes, you should do shrugs with a little more energy to train your traps harder.
Trust me, this simple but powerful move targets your upper traps. It will ultimately add thickness and strength to your trap muscles.
How to do it?
- Grab a heavy dumbbell in each hand.
- Shrug your shoulders as high as possible. Hold for a second.
- Lower slowly. Repeat.
You should go heavy for this exercise. But, it is also important to mention that you have to control each rep for maximum gains!
3. Lateral Raises: Get Those Capped Shoulders
Do you want wide and rounded shoulders? Lateral raises are the key. So, it’s your sign to add this exercise to your daily workout routine.
They hit your side delts. Not only this, they will also create that broad and strong look of trap muscles you are dreaming of. Now, stop dreaming and see the reality!
How to do it?
- Hold dumbbells at your sides.
- Raise them to shoulder level without swinging.
- Lower slowly. Repeat.
Here is another bonus tip for you. If you want more intensity then you should do one additional thing here. All you need to do is to pause at the top for 2 seconds! Thanks me later for the amazing results.
4. Face Pulls: Fix Your Posture and Build Strength
Do you sit too much? Your shoulders need this. This exercise is considered very effective for those people who sit most of the time, especially in bad posture.
Remember that face pulls strengthen the rear delts and traps. This way, it fixes the bad posture and adds size.
How to do it?
- Use a cable machine with a rope attachment.
- Pull the rope toward your face while keeping elbows high.
- Squeeze your traps. Lower slowly. Repeat.
If you have no access to cables then you can also use resistance bands.
5. Upright Rows: Hit Your Traps and Delts Hard
Do you want a two-in-one exercise? So, you should add upright rows to your shoulder and trap workout routine. This will hit your traps and shoulders together.
How to do it?
- Hold a barbell or dumbbell in front of you.
- Pull up to chest height. This will also keep your elbows higher than your hands.
- Lower with control. Repeat.
Avoid going too heavy. Instead, you should keep the movement smooth!
6. Rear Delt Flys: Don’t Neglect the Back of Your Shoulders
You’re training front and side delts, but what about the rear? Rear delt flys balance your shoulders. Not only this, but they will also prevent you from getting injured and improve your strength.
How to do it?
- Bend slightly forward with dumbbells in hand.
- Raise your arms out to the sides like wings.
- Lower slowly. Repeat.
Remember that strong rear delts = better posture and bigger lifts!
Final Words
If you want bigger, stronger shoulders and traps then you are all aware of what you should do right now. Isn’t it? Now you know how.
So, you should add these exercises to your workout routine, All will deliver serious results. What you need to do is to take a start.
Hit the gym, stay consistent, and watch your strength explode!
