4 Superior Alternatives to Shrugs for Building Massive Traps

Are you tired of doing endless shrugs with minimal results? If you’re looking to develop impressive trap muscles that make your neck disappear, it’s time to upgrade your training approach. While shrugs have their place, there are more effective exercises that not only build your traps but also develop your entire upper back for a more complete physique.

You can also watch the video below to go along with this video for demonstrations and extra coaching cues.

Why Traditional Shrugs Often Fall Short

Walk into any commercial gym, and you’ll likely see people performing what I call “really shitty shrugs” – barely moving the weight up and down with minimal range of motion. This half-hearted approach doesn’t effectively target your trapezius muscles and wastes valuable training time.

Don’t get me wrong – properly executed shrugs can be beneficial. However, the trap-building exercises I’m about to share will:

• Target multiple regions of your traps (not just the upper portion)
• Engage more muscle groups for better overall development
• Allow for heavier loading and more progressive overload
• Add variety to your training for continuous growth

Let’s dive into these four superior trap-building exercises that will transform your upper back and shoulder development.

Exercise 1: Battle Rope Kettlebell Upright Row

This first exercise combines elements of an upright row with a shrugging motion while adding the unique resistance properties of a battle rope.

How to Perform:

1. Loop a battle rope through a kettlebell.
2. Grab the rope with some slack and hinge forward slightly at the hips (not a full row position).
3. Pull the rope up toward your face while pulling your elbows up and out.
4. Squeeze your shoulders and shrug upward at the top of the movement.
5. Lower with control and repeat.

What Makes It Effective:

The slightly bent-over position allows you to pull the rope up toward your face while simultaneously performing a shrugging motion. This exercise doesn’t just target the upper traps near your neck – it also engages the middle trap region through scapular retraction as your shoulder blades come together.

Alternatives:

• If you don’t have a battle rope, use two kettlebells in a similar position.
• A cable variation can work in a pinch, though it’s not quite as effective.

Programming Recommendations:

Perform 2-4 sets of 8-15 repetitions. The battle rope variation has the added benefit of strengthening your forearms significantly.

Exercise 2: High-Elbow Rowing Variations

Standard rowing exercises can be modified to specifically target your traps by adjusting your elbow position and pulling pattern.

Chest-Supported High-Elbow Row

The chest-supported row machine provides excellent stability, allowing you to be very strict with the movement and really feel it in the right places.

How to Perform:

1. Set up on a chest-supported row machine with a pronated (palms-down) grip.
2. Keep your elbows high as you pull.
3. Instead of pulling toward your lower ribs, pull up toward your upper chest or shoulders.
4. Squeeze your shoulder blades together at the contraction.
5. Lower with control and repeat.

What Makes It Effective:

The high-elbow position forces your traps to engage more intensely than a standard row. The scapular retraction combined with the slight shrugging motion creates significant tension through the entire trapezius muscle.

Meadows Row Variation

Named after the late John Meadows, who was known for his impressive trap development, this variation adds a unique angle and allows for heavier loading.

How to Perform:

1. Set up a landmine or secure a barbell in a corner.
2. Grab the end of the barbell with one hand.
3. Bend over and support yourself with your free hand on your knee.
4. Keep your elbow high and intentionally pull up and shrug simultaneously.
5. Lower with control and repeat before switching sides.

What Makes It Effective:

The Meadows row allows you to use heavier weights and some controlled body English, creating significant tension through your upper traps. The unique pulling angle ensures maximum trap recruitment.

Programming Recommendations:

For both rowing variations:

• Perform 3-4 sets
• Use heavy weight for 6-10 repetitions
• Consider adding a drop set on your final set for additional intensity

Exercise 3: Seated Bent-Over Rear Delt Raises with a Shrug

This exercise modifies standard rear deltoid raises to more specifically target the traps.

How to Perform:

1. Sit on a bench with feet together and dumbbells at your sides.
2. Hinge forward slightly at the hips.
3. Instead of just raising the dumbbells out to the sides as in standard rear delt raises, heave the weight up while pulling your elbows back.
4. Add an intentional shrug at the top position.
5. Lower with control and repeat.

What Makes It Effective:

While standard rear delt raises primarily target the posterior deltoids, adding the shrugging motion shifts emphasis to the traps. Using slightly heavier weights than you would for strict rear delt work creates additional overload for your trap muscles.

Programming Recommendations:

• Position this exercise toward the end of your training session as a finisher
• Perform 2-3 sets
• Use higher repetitions (15-20, or even up to 25-30 for your final set)
• Focus on the squeeze at the top of each repetition

Exercise 4: Loaded Carries (Farmer’s Walks)

There’s a reason professional strongmen have massive traps and upper backs – they’re constantly carrying heavy weights. Farmer’s walks are one of the most effective exercises for developing trap size and strength.

How to Perform:

1. Grab heavy dumbbells, kettlebells, or specialized farmer’s walk handles.
2. Stand tall with chest up and shoulders back.
3. Walk with control for the prescribed distance or time.
4. Focus on maintaining posture throughout.

What Makes It Effective:

The heavy weight naturally pulls down on your shoulder girdle, requiring your traps to work continuously to maintain shoulder position. Even though you’re not actively shrugging, the stabilization required creates enormous tension through the entire trapezius complex.

As an added benefit, farmer’s walks also develop:

• Grip strength
• Core stability
• Overall conditioning
• Mental toughness

Programming Recommendations:

Vary your approach:

• Heavy carries: 15-20 yards with very challenging weights
• Moderate carries: 30-50 yards with somewhat lighter weights
• Place these toward the end of your workout as a finisher
• Perform 2-4 sets with adequate rest between efforts

Programming Your Trap Development

For optimal trap development, incorporate these exercises into your training program strategically:

Sample Back Day with Trap Focus:

1. Meadows Rows: 3-4 sets of 6-8 reps per side
2. Chest-Supported High-Elbow Rows: 3 sets of 8-10 reps
3. Battle Rope Kettlebell Upright Rows: 3 sets of 10-12 reps
4. Seated Bent-Over Rear Delt Raises with Shrug: 2-3 sets of 15-20 reps
5. Farmer’s Walks: 3 sets of 40 yards

Training Frequency:

For maximum trap development, aim to hit these muscles 2-3 times per week, either through dedicated back workouts or by including trap-focused exercises on other training days.

A Note About Traditional Shrugs

While this article focuses on alternatives to shrugs, I want to be clear: properly performed shrugs are still a valid exercise. If you enjoy shrugs and get good results from them, there’s no reason to eliminate them entirely from your program.

The key is to perform them with full range of motion and proper technique:

• Full extension downward
• Complete contraction upward
• Controlled tempo
• Appropriate loading

The exercises outlined above simply provide additional options that offer more bang for your buck by engaging multiple muscle groups while still emphasizing trap development.

Why Complete Trap Development Matters

The trapezius is a large, diamond-shaped muscle that extends from the base of your skull down to the middle of your back, and laterally to your shoulder blades. Developing all regions of this muscle through varied exercises creates:

1. Aesthetic benefits: A thick, powerful-looking upper back and neck region
2. Performance improvements: Greater shoulder stability and strength
3. Injury prevention: Reduced risk of shoulder and neck issues
4. Carryover to other lifts: Improved deadlift, overhead press, and rowing strength

Conclusion

Building impressive trap muscles doesn’t require endless sets of half-hearted shrugs. By incorporating these four superior alternatives – battle rope kettlebell upright rows, high-elbow rowing variations, seated bent-over rear delt raises with a shrug, and loaded carries – you’ll develop thicker, stronger, and more complete trap muscles.

These exercises not only target your traps more effectively but also provide additional benefits like improved grip strength, enhanced overall back development, and increased functional strength. Add them to your training program and watch your trap development reach new heights.

Remember, consistency is key. Implement these exercises regularly, focus on progressive overload, and be patient with the process. Before long, you’ll be sporting the kind of neck-disappearing trap development that turns heads in the gym.

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