Traps Workout Tricks: Towering Traps Without Classic Shrugs
Summary
Jeff Cavaliere presents a four-exercise “Tremendous Trap Circuit” designed to build the traps without relying solely on traditional shrugs. The circuit uses minimal equipment — a dumbbell or kettlebell and a resistance band — making it accessible almost anywhere. The emphasis is on working the upper and lower traps together, along with the rhomboids and front deltoid tie-ins, for complete trap development.
Key Points
- Shrugs alone are insufficient for full trap development; many people plateau because they rely exclusively on this single movement.
- The circuit targets not just the traps but also the rhomboids and upper/lower trap connections, which are necessary for the traps to truly “stand up” visually.
- Only two pieces of equipment are needed: a resistance band and a dumbbell or kettlebell.
- The circuit is designed as four consecutive exercises performed back-to-back, hitting the traps from multiple angles.
- Each exercise adds a shrug component layered onto a larger movement, rather than isolating the shrug on its own.
- Working the front deltoid tie-ins alongside the traps contributes to a fuller, more connected upper-body look.
Exercise Details
1. Trap Flies (15 reps)
- Target muscles: Upper traps, rhomboids, rear deltoids
- Equipment: Resistance band
- Form cues: Perform a reverse fly motion, pulling the shoulder blades together, then add a shrug/lift at the top of the movement as the arms rise
- Key distinction: The upward lift at the peak differentiates this from a standard reverse fly
2. Renegade Row Push-Ups / “Round Boy Push-Ups” (15 reps)
- Target muscles: Lower traps, chest, core
- Form cues: Lower yourself to the ground, let the body collapse inward, then roll/press back out
- Purpose: Engages the lower trap through the collapsing and extending motion
3. Shrug Row (12 reps each side)
- Target muscles: Upper traps, mid-back, rhomboids
- Equipment: Dumbbell or kettlebell
- Form cues:
- Lean forward into a rowing position
- Drive the elbow up into a row
- Add a shrug at the top rather than simply pulling straight up
- Common mistake to avoid: Pulling straight up without incorporating the shrug, which loses much of the trap engagement
- Highlighted as the most impactful exercise in the circuit — if only doing one movement, this is the recommended choice
- Effect: Creates a strong tie-in through the neck and the side of the trap
4. Shrug Swing (reps not specified)
- Target muscles: Upper traps, front deltoids
- Equipment: Dumbbell or kettlebell
- Form cues: Grip from the side, swing and shrug simultaneously — the swing and shrug happen as one coordinated motion
- Purpose: Ties the front deltoid into the trap movement for a more complete upper-body contraction