How To Build Bigger Traps: Optimal Training Explained

In this video we're looking at proper technique on several different shrug variations (barbell shrugs, dual cable shrugs, etc) to maximize muscular development of the upper traps while avoiding injury.
▹ My favorite lifting gear:
The belt I'm wearing in the video:
Rise Old School Leather Belt: rise.ca/collec...
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‣ I like this belt because it's very lightweight, easy to carry around and doesn't feel "bulky" at all around the waist while still doing its job. This belt isn't designed for high level powerlifters using max weight on squats and deadlifts (a lever belt is better for that - see below) however it is very convenient and effective. I use it mostly for exercises like bent rows, bench presses, shrugs, etc. however will also use it for squats and deadlifts, especially when travelling. If you're new to wearing a belt, this is probably the best place to get started because it is so comfortable.
The straps I'm using:
ca.rise.ca/col...
Save 10% using discount JEFF
My preferred belt for heavy squats and deadlifts:
Rise 10mm Lever Belt: www.rise.ca/co...
Discount JEFF saves $$
‣ This is a heavy duty belt designed for more advanced trainees with big strength goals. I use it for heavy squats and deadlifts and it is very effective. If you're new to wearing a belt you may find it "bulky" at first and it can take some getting used to.
Watch my Neck and Trap Science Explained Video:
‣ • How to Grow a Huge Nec...
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SOURCES:
www.ncbi.nlm.n...
/ rpdrmike
If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:
‣ www.3dmjvault....
Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!
‣ www.bodyandsou...
Intro Music:
‣ Ryan Little: • Ryan Little - sunkisse...
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's KZbin:
‣ / @rashaunr5777
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@JeffNippard]

I'm determined to bring up my upper traps and neck this year... let's get after it!!

[@dawg4769]

Jeff Nippard Jeff do you do farmers walks

[@santiagoadonis5926]

Great video Jeff!

[@vincentkragh]

Jeff Nippard can’t wait!😎

[@kasperoertoft]

Can you target your traps with some types of rows? How about t - bar row? Is that row good for targeting ur traps?

[@Tha_Monsta88]

What about the abdomen?

[@lukalisica6908]

Can you do a video about sleep deprivation effects on muscle growth?

[@komaddog]

Is that really a top priority?

[@sheldoncooper8199]

@Luko Lisica You need like 6 hours of deep sleep to get you muscles to grow as fast as possible OF COURSE the right Food provided. 1,2 g Protein per pound of Bodyweight

[@komaddog]

@@sheldoncooper8199 I'm not denying that sleep is important. I'm just saying that Jeff doing that vid would just be a waste of time.

[@JJ-zc5er]

Sheldon Cooper81 “1.2grams of protein/pound of body weight” Where did you get that magic number?

[@fenderman21guitar]

Id personally like a video on this aswell as obv it had an affect, id simply like to know more about the science behind it and some actual studies/figures. As those of us that are parents to little ones it kind of sucks to just constantly hear ‘you piss away muscle if you dont get perfect sleep’ its like oh great thanks 😂

[@Morfeusm]

My favorite opening themes- 3. Fullmetal Alchemist Brotherhood 2. Penny Dreadful 1. Technique Tuesday

[@davidlaidbiggestfan212]

Morfeus naruto opening 16 opening 6, dBz kai opening

[@jon9428]

1. Death note [first theme]

[@TheFoxfourty8]

Morfeus Yah.. and then it cuts to some gay ass music throughout the whole vid. Smh.

[@Akimbo247]

One punch man first

[@ATimelessParadox]

Morfeus Jojo OP2

[@YeomanJustin]

Plate spin with the backwards hat. Amazing.

[@corynorell3686]

I read this before I saw it and I thought you meant it spun it on his fingers like a basketball. I was like "damn, that's impressive". Lol

[@theolbiterator5408]

Don't try this at home. It can cause long term muscle imbalances.

[@FrischesG]

2:50 The plates landed symmetrical to each other. That was sick!

[@xplicitreaper666]

This guy is by far the most in depth and knowledgeable on KZbin, thank you so much for sharing your tips with us all.

[@StarCrusher.]

Thumbs down. Was expecting a tutorial on catching big animals using traps.

[@MrGrace123]

Lol

[@ibrahimtastekin275]

That's discriminatory against traps. They're people too. You know?

[@WeDoGamingDaily]

Are you stewpid? This is a bodybuilding channel? Also look at the thumbnail next time.. fucking stewpid guy..omg lol, why are u trying 2 trap animels anywey

[@icedogg7928]

Tweerl yikes

[@WeDoGamingDaily]

Ice Dogg i was being sarcastic my dude

[@gauravmishra3917]

Jeff acting as hyped up gym bro was on point and hilarious 😂

[@TwoWheelNinja]

I thought he was trying to look like Alphadestiny

[@technokokos]

@@TwoWheelNinja this lol

[@justinerickson5042]

Love how he includes the “bro” version of the exercise in all his videos. Such helpful information! Absolutely love the channel, and I have learned an incredible amount!

[@Kris-Ako]

😂

[@rd4139]

Jeff I'm worried you might develop a muscle imbalance in your neck!! I noticed in these Technique Tuesday videos you always sit at the same angle (toward your right side) Don't forget to switch it up! 😁

[@UvaroviteKing]

I hope he sits the opposite way next week for the lols X'D

[@Moose92411]

@@UvaroviteKing I would totally crack up if he does

[@GreenTea7792]

I really need to say thank you so much for this video! I’ve been struggling with traps for a few months now, but since I’ve lowered my weight and focused on that scapular movement, my shrugs became way more effective. I was caught up in the old advice of going super heavy on shrugs that I never noticed my form was lacking.

[@Horus-Lupercal]

Have your traps grown well in these past three years?

[@royaleheroes4234]

How much weight heavy u were doing? 30kgs?

[@tomral7294]

Literally the most precise, detailed and comprehensive tips on the right form of shrugs. No other shrugs or trap building video on YT will beat this. Nice one mate👏

[@vipulraj_1193]

Jeremy

[@HobbitLord1248]

Technique Tuesday? More like *techneck trapsday*

[@WhiteDraqon]

What traps tho..?

[@HobbitLord1248]

WhiteDraqon He already has some nice sized traps and he said he’s working on them this year too so no need for the hate my guy

[@WhiteDraqon]

@@HobbitLord1248 I just pointed that out, not hate. I watch him anyway. And when he did interview with AlphaDestiny, he should be aware of how to or what works best for bigger cobra traps for naturals... And comparing to others, and how he looks (body/neck/traps ratio) his traps are really small.

[@HobbitLord1248]

WhiteDraqon Oh yeah yeah, I get what you’re saying, I mean to be fair most of those other guys (if we’re thinking of the same ones) are on roids😂

[@evangelospapadopoulos2292]

I watch these videos for two reasons: 1. To improve my technique. 2. To see what "Douche Jeff" is up to!

[@thatgermanguy4396]

Hitting on Bro Steph from „You are not training hard enough“. I think that came out a year ago lol

[@Taduuh]

I would enjoy a full 10 minute video starring "douche Jeff"

[@evangelospapadopoulos2292]

@@Taduuh A video full of terrible advice. Like a V-Shred video!

[@evangelospapadopoulos2292]

@Sam D. Had Loved it!!

[@Jd-sz8pf]

I really appreciate the amount of time and effort you guys put into these videos. Keep up the good work!

[@theempire00]

7:26 Bro Jeff going hard😂

[@jaehyunxten5167]

Only two Jeffs you should listen to: 1. Jeff Cavaliere 2. Jeff Nippard

[@balkee42]

jaehyunxten wut about Jeff Seid lol

[@ShadowReborn03]

@@balkee42 dont listen to him..

[@oceanlindgren9540]

What about bro jeff?

[@fobbitoperator3620]

Don't forget Mountain Dog!

[@faizanbaber]

jeff nippard actually sound better than jeff cavaliere

[@DNO_Fitness]

Great tip on leaning forward 10 degrees! My favorite way to perform barbell shrugs is with a 2-3 second pause at the top in the 12-15 rep range.

[@hb840]

Jeff, technique Tuesday is one of the best series I’ve come across in a while on KZbin. Great production, editing, graphics, and explanation. A lot of fitness YT don’t go into the details of form like you and IMO it’s one of the most important things for the gym. Thanks for the hard work!

[@sacularts179]

Dude the way you explain stuff in every video is very informative and down to earth. Been learning a lot from you lately. Thank you for putting so much good information out there!

[@TejasTeaches]

I press the dislike button before pressing the like button to avoid muscle imbalances!

[@Poisoned2010]

Do I click dislike button with my left or right pointer finger first? When I click the like button, do I isometric hold? I already use my middle fingers enough during the week while driving. Will the extra dislike/like button presses cause overtraining? Please help.

[@oneaboveall7489]

This Comment Is For Athlean X.... Cavalier Bantai...

[@jjwp-ql5rv]

*wrong jeff*

[@vinuzo9548]

This is copied from comments on athlean c's vids

[@francescoallegretta389]

Fitness Fulcrum-Evidence Based Fitness ahhahaha Got me dead

[@Michael-rl6op]

this isn't only the best trap video on KZbin, it might be one ofthe best target breakdowns I've seen. great work

[@dux_bellorum]

I like "Bro Jeff" He makes me chuckle with the plate spin and the explosive shrugs!

[@brianfarner9893]

Jeff, I love that your “backwards hat, white tee” scenes need no explanation. That gym dude is pretty universal 😂 Thank you for putting out great content. You make us all better!

[@koleary1798]

From looking at your anatomy breakdown, it looks like something like a snatch grip high pull would be the best way to train the traps (in terms of bang for your buck; an exercise that in theory should give big traps, build explosive-ness and overall develop the posterior chain).

[@KudaMan]

I watch these videos so i know what I am talking about when I am training my clients...training yourself and training others is so different. A lot of the times you learn why you do a workout a certain way and just forget the knowledge behind it but continue to do it. When training people new to the gym, it's like you got become a walking fact book bc you gotta teach em what's already understood to you. Great stuff man

[@Ambitionmma]

gym bro has been doing everything wrong his whole life and still got jacked!

[@alibandsfx3903]

Gym bros been on the “gym juice”

[@esotericbrain2689]

Who?

[@AwesomeTyme]

This is the most informative weight training channel on youtube, you deserve every sub you have

[@avikroy6816]

Hey Jeff great video man. One exercise I would include as well which I found to be really effective is doing a rope cable shrug, where you grab the rope from each end while your back is facing the cable and you shrug. Found it to be really effective since your scapula is retracted at the starting position.

[@sofna1297]

i was struggling with the form as i was feeling more triceps then traps but now i fell alot more traps firing with these tips thank you jeff life saverr

[@marcus_ohreallyus]

I'm a thin guy with great traps and I've never done a single shrug. It's just not a body part I ever cared to work directly. But I believe doing snatch grip high pulls, heavy rack pulls, deadlifts and loaded carries has contributed. Power cleans probably haven't hurt much either. This video is about how to shrug 8 million different ways.

[@vegangains3962]

Farmers walks, atlas stones, high pulls, Yates rows, band pull aparts, and band/cable face pulls. These are my favourite lifts for upper back/traps!

[@matthewclarke5008]

Started shrugging with light dumbells today, fun.

[@yvngxchris9]

You got this keep it up

[@matthewclarke5008]

@@yvngxchris9 Thanks I will.

[@mathewhartman1449]

I was taught too have my shoulders back and chest out for doing Shruggs for optimal form.

[@UvaroviteKing]

Awesome video Jeff thanks. Let's get those Terry Crews traps this year dude. I die a little every time I run a bar into my "manhood" btw. LMAO

[@cut--]

I'm 60 and lifted a lot of weights.. 20 years ago! I forgot a lot of it. I've had some health problems lately and I think it's because I'm just weak and parts other than my muscles have to deal with it. And they shouldn't have to. So glad I found this! Subbed! 💪😉

[@patricklyonsofficial]

Loved the video as always! One thing I was wondering - is there ever a reason to do behind-the-back barbell shrugs as opposed to in-front of the body?

[@ashlesh666]

Great hep there. Thanks and props for the funny bits you put in to portray a heavy loader, reducing ROM.

[@AiePro26]

Light was better

[@hypnos-7371]

I probably already said this but your back is fcking insane lol

[@varunbhati317]

Massive respect man, could feel the traps burning after a really long time

[@MalachiGreb]

I personally have gotten really good results from rack pulls.

[@panama1942]

Family and Fit because you're a newbie

[@therealg4197]

lool im not and it gives good results@@panama1942

[@panama1942]

the realG What you just said is dumb af

[@robscott9604]

Panama if a deadlift can give powerlifters big traps why would a rack pull not work?

[@Not-N00]

Rob Scott rack pulls are even better for traps than deadlifts

[@farhanhussain_]

Variations of deadlift and quick lifts are also very good for all three heads of traps. They cause loaded stretch that is more important than concentric phase for hypertrophy in any muscle. Plus these exercises allow very heavy overloading opportunity that is another critical driver of progress.

[@BarbellBinks]

I came for Jeff, but I smash that like button for Mike

[@nicholasjoseph9062]

Jeff is probably the best YT BB teacher and im subscribed to Jeff and buff dudes.

[@Tantumx3]

Keep them vids coming Jeff ! Been learning a lot from you lately. Super informative 🙏

[@marktwain368]

You're still the best instructor, Jeff. You do your homework and demonstrate correct technique.

[@caliyusuff]

I always do neck excercises but people always stare or giggle when I do them, doesn't matter since they got me YOKED AF

[@jjwp-ql5rv]

People stare at me for doing chin ups at 2 per set. Then I watch them do 50 -kip ups- chin ups in a row. I know that proper form beats half arsed reps any day.

[@rolandsoos8913]

The samee they always stare me when I do neck curls but I laugh my ass off then and the people who stare are the same who have big muscles with a Tiny af neck It looks ridicoulous and unmasculin..

[@rankalucard3960]

A Pirate named Ali why don’t you go up to them and ask them to laugh now

[@_koschwarz]

Bro Jeff never fails entertaining me. I love rack pulls as a main movement for traps.

[@ZacharyLaid]

Deadlift heavy and whenever anyone asks you a question just shrug hard and squeeeze the traps at them until they leave you alone.

[@bigal98761]

Rack pulls are way better for traps

[@mschmidt2801]

imagining that scene is hilarious

[@mathieuchoquette2643]

Man thanks for that video! I’ll finally be able to train my traps adequately. There’s no such detail for traps exercise in any other video I’ve seen.

[@Doomseen]

Here before our boi Alphadestiny leaves a comment

[@emileriksen2481]

Alphadestiny is a beta an nobodys boy.

[@mikeoxlong91111]

@@emileriksen2481 someone's salty lol

[@meowchinchilla4009]

Emil Vang youre so tough and alpha big daddy

[@pinkyogurt6359]

@@StallionFernando thats because theres no such thing as an alpha male. Just a term these ballerinas made up to feel special.

[@meowchinchilla4009]

Pink Yogurt little jimmy fitness is alpha af

[@yoelmorales208]

The introduction of the video is absolutely beautiful adn original

[@CCGamingTube]

I personally use dumbbells and by my side, and I feel my traps develop, alongside obviously the "damage" I do during deadlifts. However I see how the learning forward and arms further apart is going to be vastly more optimal, so I'm definitely going to do this next time I do back. I'll probably use the shrug bar first and then maybe finish up on those cable ones.

[@Manizalest0v4r]

I tried inclining a lil bit and fucked up my lumbar for a week.

[@GiovanniCuh]

Was looking for vids on building traps past couple days and u delivered

[@j-swolelifts6538]

I’m thankful that my traps are one of my best muscle groups. Right when I started working out they just blew up haha. But man Jeff I love your videos bro keep doing you!!💯💯

[@medman6649]

The 30 degree wider grip is a game changer with shrugs. Way more activation than having your arms straight.

[@mjcanonico]

Maybe a little strange to say, but I look forward to nothing more each week than Technique Tuesday. Thanks for these Jeff, they're always enlightening. 🙏

[@Jimmy-Chin]

I've been using a double underhand grip for my barbell trap shrugs because I found that my arms and delts were doing most of the movement when it was double overhand.

[@Pwdiepie_]

Damn, i literally hit traps just before i saw this video wish i saw it before

[@vincentkragh]

Keep up the hard work Jeff you’re inspiration not just to me but to many more!

[@charliemurphy8416]

I've found that if I tuck my junk In between my legs and pose like "the silence of the lambs," I can safely lift the weight without it flipping my dingknob or rolling my meatballs. Happy lifting 💪

[@samg3203]

I enjoy the way you do ur videos, very informative gr8 work! My current training program uses BB Shrugs, I applied the tips mentioned in this clip, and I'm super happy with this advice!! Thanks heaps mate much appreciated, keep up the gr8 work.

[@timsharkey8330]

Can we please have a "Gym Bro Jeff" video.........maybe April Fools????

[@geraldesterman9380]

In this week's episode, Bro Jeff has taught us several things : 1. Add plates by playing wheels on the bus 2. Always make sure to show your underwear peeking out from your pants 3. Thrusting, gyrating, and other displays of vigor never fail to impress fellow gym goers 4. Protect your manhood by imitating the hunchback of notre dame, unfortunately the eventual hunch will sadly provide protection from female attention I think Bro Jeff needs his own show to teach people how to really look good in the gym. I know my eyes are being opened to things I'd never considered.

[@notnickDPT]

1:08 i gUeSs tHeY nEvEr MiSs hUh

[@baconsoap78]

Bro Jeff is the true star of this series.

[@TranceXZero]

I love how your videos are professional but when it's time to showcase every douchbag guy at the gym you sure nail it. :D

[@jerdasaurusrex557]

He does it so well I'm convinced he used to be one of them.

[@SquatSimp]

It’s the small details like changing the outfit/character when showing us what NOT to do, that really makes your content as good as it is. But... how do you record in such a large gym with no one there??

[@hypnos-7371]

RACK PULL ABOVE THE KNEE CREW CHECKING IN

[@bigal98761]

Yes sir shrugs do shit compared to rack pulls my favorite lift

[@hypnos-7371]

@@bigal98761 Heavy power shrugs are still a great traps builder but RPATK are just the thing 🔥

[@jjwp-ql5rv]

@@bigal98761 You probably don't care lol, but I like to do Squats + rack pulls as a sort of "deconstructed deadlift". They work well together, and aren't as taxing if you've already done deadlifts earlier in the week.

[@SinnedNogara]

People still do those?

[@overlord6815]

@@SinnedNogara Apparently.

[@Nonamed70]

Your back is insane dude! Really motivational

[@ethoslotus554]

slowly turning into Athlean x with the shirtless videos Jeff

[@AbdiiHD]

ethos lotus I agree, he should’ve worn a hoodie.

[@Lucyklifts]

I feel a really good contraction gripping the smith machine in the middle with one hand then turning sideways. Bar path starts wider at the bottom then comes inward at the top portion from the smith machine track.

[@aurelienyonrac]

Great video, exelente tips. By going too heavy, i hurt my neck. Causing headache. Now i am all stiff. Any tip on how to realease that? Thank you everyone.

[@mc6470]

Stretch and probably don’t do too heavy

[@Hosenanzugtasche]

I do a cable shrug on one side but I lower the weight by rotating the shoulder backwards to also engage the lower parts of the traps. Only makes sense on a cable because it's not limited to the gravitational pull.

[@anonymousbear3475]

What about rack pull above the knee jeff???!!!???

[@Poldereaux]

When you shrug, you should feel like you can touch your earlobes with your shoulders. A superb presentation: I subscribe.

[@skyekingdom0]

damn, Bro Jeff really out here sagging like it's 2007

[@jasonmarchant4057]

Was a bit sceptical about the low to high reverse flyes/shrugs. Did them anyway still wasn't sure. Came home and rewatched this portion of the vid for a form check. Went to mimic the motion and discovered that my traps were indeed aching! Will persist with this!

[@Someguy8822]

Is there a video for low to high reverse flies?

[@tuts351]

I love this series,I can't afford a trainer lol

[@BlackOnyxTiger]

I love the Bro Jeff warning depictions. Always fun and informative.

[@Neuroboom69]

Jeff, I was wondering if you need any permission/special referencing for your usage is scientific literature since most author rights are given to the journal before publication. Or do you use articles published in open-access journals?

[@JeffNippard]

as far as I know it's Fair Use as long as only selected portions of the work is used for commentary purposes and the work is cited either on screen or in the description. There's a lot of grey area with youtube though, so lately I've been more careful to only use study abstracts if the full text isn't already in the public domain. I've never had a complaint or even a demonetization issue from any of my videos from citing scientific papers and I've commented on hundreds if not thousands of papers.

[@kierenkd]

There is no grey area. Ignorance is no defense should anyone take you to task. Risk score it and if you score it high, use some of that monetization to consult an IP lawyer

[@christianbautista4075]

Dumbbell shrugs helped me a lot.

[@AlfredNazGates]

Deadlifts and farmer walks for me. I'll be getting a trap bar soon. I never really felt activation with just shrugging.

[@bigdaddyyumyumthechocolate8481]

Me either I got huge traps from rowing a lot I never wanted them but when I flex my back a huge cobra pops out.

[@therealg4197]

bruh farmer walks really hits that shit

[@sarahl.2978]

The role play is the funniest! The outfit and the beats were dead on!!!

[@jordanleach4937]

I actually like doing the exercise unilaterally using cables with a slight turn of the torso. AthleanX did a video about it

[@bushidofreakz]

Yep, feel can focus more, rather than with 2 cables at once

[@suvrosarkar4419]

This one is probably the most important one so far !

[@techdeth]

The short answer to huge traps.. SNATCH HANG HIGH PULLS!! Do them bros, I met a high school kid with traps that looked like the Rock's. Literally all he did was SHHP's for direct trap training. Trust me, you'll feel it.

[@maxdecphoenix]

I think Olympic lifters call those 'scarecrows'. Basically just an upright row with a snatch grip bring the weight to the mouth/nose.

[@techdeth]

@@maxdecphoenix yes to most of that my friend! But an upright row would be weighted much more lightly to focus on side delts. The SHHP needs to be loaded much more heavily. It also needs to be lowered below the knee first, then explosively pulled up on the eccentric. Happy lifting!

[@TheAllianceEnt]

3:28 THANK YOU! Sheesh, so sick of "if you're using straps it doesn't count". I shrug between 315 and 335, if I didn't use straps I'd shred my palms.

[@jjwp-ql5rv]

You pay your gym membership, you use your time, your energy, and your body to lift with. Fuck what anyone else says or thinks. If you use good form, go for it, use whatever is at your disposal to help you lift how you want to lift.

[@corynorell3686]

In before Jeff ends up looking like Charles Dion McDowell a year from now.

[@janky202]

bro jeff variations are just too good

[@Emi-zd9oz]

Notification Squad!! LOVE YOU JEFF :D #fullhomo

[@Paulftw21]

I love these technique videos! I've been keeping my arms neutral when doing barbell shrugs and haven't been seeing results. Time to change it up!

[@Firmly_grasp_it]

Don’t forget to SQUEEEEEZE at the top

[@Gumnball]

Love the video Jeff ! I started traps and neck workout after viewing your previous video. Can't wait next tuesday now.

[@Sosui2]

Rack pulls above the knee 😂😂😂😂 destiny where You at

[@tommy11sixorozco9]

I saw some dude do the rotating thing with plates at his side lol, was super tempted to record him

[@lukashillstrom1147]

I always get neck pain the day after or even the same day as doing the shrugs, what do I do to avoid this?

[@tommy11sixorozco9]

I saw some dude do the rotating thing with plates at his side lol, was super tempted to record him

[@patrickgreenaway5573]

*How to build big traps* step 1: inject and inflate.

[@mfbjo6854]

I have lower back issues so i can't lean forward even during smith machine shrugs without severe pain. The cable shrugs are a life saver.