Trap Exercises Ranked (BEST TO WORST!)

[@athleanx]

Be sure not to miss any of the others in our exercises ranked series! From chest to back and shoulders to arms, check them out here - kzbin.info/aero/PLRS2DE4P39EdxZPWM4YWHbsH727VGXqby

[@davidhincapie1685]

Question, what can I do to correct or help fix scapular winging?

[@nomnomyourmom]

@@davidhincapie1685 watch How to Fix Scapular Winging (STEP BY STEP!)ATHLEANx

[@attila297]

Lower back (erector) and Obliques exercise ranked please😁

[@ThisIsWilliamPhelps]

Shouldn't this be "Worst to best"?

[@TheBirdmon17]

do one of calves alraedy

[@maxi-lord]

WORST 1. Upright Rows 1:06 2. Rolling Shrugs 1:42 3. Above the Knee Rack Pulls 2:40 BETTER 4. Incline Y Raises 3:27 5. Face Pulls 4:20 6. Urlachers 5:00 7. Trap Pulldowns 5:55 BETTER STILL 8. Farmer’s Carries 7:00 9. Below the Knee Rack Pulls 7:52 10. Plate Trap Raises 8:50 11. DB High Pulls 9:50 12. Haney Shrugs 11:00 ALMOST BEST 13. Face Pulls w/ Overhead Extension 12:10 14. Wrap Around Rows 12:51 15. DB/BB Shrugs 13:41 16. Cable Angled Shrugs 14:48 BEST 17. Trap Bar Shrugs 16:02

[@benjaminclutter1006]

THANK YOU

[@RyanHives]

Jeff, I pinched and essentially destroyed my long thoracic nerve at the clavicle exit point by being bro-tastic when I was 24 years old. I was doing exactly what you say not to with heavy unilateral rolling shrugs (RE your comment at 2:20). Wish you were around at UConn then telling us all these great tips! Long story short, killed my nerve, had to do PT, and still have chronic rhomboid and serratus knots to this day despite being lucky enough to have the nerve grow back! Couldn't agree more with your analysis here brother.

[@ThiefOfNavarre]

I glad the nerve is growing back. I ruined the nerve under my big toe and it's taken a decade for the pain and sensation to disapate so I know how frustrating it can be.

[@LakeNonaFan]

make thoracic extensions your best friend if you are still dealing with this issue. Only way to alleviate symptoms and wake up your serratus and LTN

[@stevendeen4391]

@@LakeNonaFanthank you for info. I’ll test it out today

[@FisherybyTrade]

Very nice video sir

[@the2step]

Would love to see forearms next, really appreciate this series as I'm reworking my winter bulk plan

[@jarrett9]

I love all the detail around the anatomy ! Very informational and well done 👌🏿

[@technopong]

I used to watch your videos regularly, since I was subscribed to your channel, but I noticed that I haven't seen your videos on my KZbin feed for awhile, so I figured you hadn't put any videos out lately. Glad to see a whole lot of videos when I searched for your channel. Your channel is an important part of my ongoing learning process, so even if KZbin forgets to put your videos on my feed, I will still seek out your expertise to evolve my exercise routines. Thank you!

[@VernCrisler]

I do shoulder shrugs using the Smith machine, wide grip, plus I do shoulder shrugs with dumbbells, much narrower grip. I also do shrugs using ropes. I hadn't thought of doing a single shoulder shrug with a rope, so I will give that a try. Thanks for going over all of these exercises Jeff.

[@richrubino5504]

As always...thanks for these videos. I've been adding some new things to my daily routines and I'm going to work these in. Been doing Hurricane Hypertrophy and it's a painful delight!

[@josephraymundtantamco1789]

These series are your best IMHO. They are very useful if one is after safety and efficiency of time and effort versus results. Thanks

[@edep3970]

As someone who has dealt with my left shoulder pain sense i was in the 5th grade, and now, in my early 30s, i appreciate you always thinking about joint health, not just what builds muscle faster

[@madmike987655]

Agreed. I'd rather have safety and functionality as my main focuses. Strength in one plane of motion and muscle mass is great, but not at the expense of longevity

[@gnehsse]

Note to self: traps respond best to high reps and explosive movements (all exercises below except face pulls/plate trap raises), so remember to be explosive with these and go with LIGHTER WEIGHTS. Exercises I need to add in every once in a while: OVERALL TRAPS: 12:10 Face Pull Elevation (do these instead of regular face pulls). Keep ropes parallel to the floor and the ends of the rope should be at eye-level. The elevation at the end targets the lower traps. 9:50 DB High Pull (use lighter weights and pull the DBs higher) LOWER TRAPS: 8:50 Plate Trap Raise (optional: isolate to upper half range of motion to limit shoulder involvement) MID TRAPS: 13:00 Wrap Around Row UPPER TRAPS: 13:45 DB/BB Shrug 14:55 Cable Angled Shrug (mostly upper traps; mid/lower traps get a secondary benefit) 16:05 Trap Bar Shrug (if you have access to a trap bar)

[@gnehsse]

@KeithBurtons I've been training for 3 years now. I've hit my goals for traps.

[@kenwen]

I love this series - added the meadows row as my second favourite back exercise because of it, but I'm going to be that guy on the internet and say, ATN rack pulls should be ATK rack pulls...I'll get my coat

[@situationunchanged9733]

Champ. You did this, so I didn't have to😅

[@xyzct]

I love this format. It is SO illuminating.

[@the_crisp9]

These videos are actually incredible. Well researched, demonstrated, explained, programmed, and edited. We are lucky to live in this age of having access to Jeff's knowledge at home. Thank you!

[@pauric7765]

Jeff... you are the best one in the business. Changed my life. Thank you!

[@Ruman17]

I think for the first time ever in my almost 10 years watching your videos, I'm actually doing your top ranked exercise for a body part already makes me feel like I'm getting smarter

[@Taj_Irl]

The consistency with the channel is ridiculous ✅😮‍💨🔥

[@robertanderson5766]

Thanks for the guidance my brother from another mother. I'm trying to get back into (at least something) that can help with keeping right.

[@LakeNonaFan]

I would have thought the incline Y raise would be in the almost best or best category. It truly is regarded as one of the best that hits the lower traps and is good for thoracic spine health

[@axewerx]

Great ideas. I injured my neck with the upright row. Switching to the DB High Pull! Awesome - thanks.

[@pmiller1129]

Never felt my traps this much. Really sore after the cable angled shrug. Hopefully I can finally build my back. Thanks as always for the gains.

[@josedavidmelerosuso7276]

As usual, pure gold, Jeff 💚🙏🏽.

[@JayPalomares1417]

Thank you Jeff the cable shrug fixed my long time lingering trap pain Your workouts and teachings are the best! More power to athlean X

[@jimmycarter9286]

Thoroughly enjoyed this video! Thanks Jeff!

[@Mareloko41]

Yeah man! Best kind of videos ever! Keep this kind of content coming

[@Dethikah]

I appreciate these ranked exercises videos to help our workouts to be effective and safe 🙏

[@daffster13]

Thank you brother, I was definitely missing some of these, fortunate the better and up, from my workouts. God bless you my friend

[@andryduarte9164]

Hey Jeff, I'm such a big fan of your content. I take your word as gospel when it comes to fitness routines and how better to get results out of the gym and truly, I couldn't have found a better person that could help me achieve (and continue achieving) the levels of fitness that I have strived for. I would love if you could ultimately do an updated version or a routine of how to fix anterior pelvic tilt for a video. I have struggled for it for quite some time and I feel like it's the last hurdle that I have that's stopping me from truly dialing in to earn the gains that I'm looking for. Would really appreciate the help.

[@aaronmedina9367]

Great video!

[@christorres3487]

This is a very good trap workout explanation. I remember reading an article in Weider's Muscle magazine back in the 70s to do shrugs naturally, up & down. Glad to read about the other trap exercises. Thank you.

[@jonathonborys3868]

Really appreciate the excellent advice in these videos.

[@ifh4030]

This is the exactly what I was looking for. Thank you!

[@elroypereira9258]

I love the attention to details along with the explanation..all I can say is Thank you!! Your videos are inspirational and highly effective

[@levidiaz3074]

Definitely 💯 couldn't get this in the 90s 🔥

[@AkhilStark267]

I love these ranking videos. Jeff never disappoints. He is THE BEST.

[@matthewbacque1622]

Love this series, Jeff. Excellent, excellent work.

[@tibetsfinest]

Another helpful and awesome video. Thank you Jeff!

[@reshkevin8048]

Awesome updates Jeff thanks 💪

[@tunavis77]

Thanks for a very informative post. Kettle bell shrugs also work quite well.

[@jamesrussell1979]

Excellent exercise 👏 👌 👍 💪

[@SlavaUkrania94]

Thanks for the advice I just found out about you and I’m now like wow I could get shredded with all your advices cannot wait!

[@dimitriosmanolas1943]

I am looking to build bigger traps, thank you for your professional insight. I will use these in the gym.

[@justkanishk]

This video is such a gold mine of great information

[@skar516]

The only man that demonstrates what he calls the worst exercise but for whatever reason makes them look like they’re a huge benefit 😂

[@nboss968]

Upright Rows are the red headed step child lol personally I do them but keep my hands wide so they don't internally rotate.

[@PARTH794B]

I find these worst to best videos very helpful thanks for the efforts ❤.

[@robertfiteni2823]

I do shoulder shrugs using weight plates. I find they allow my arms to hang more naturally by my sides than equivalently weighted dumbbells.

[@lazur1]

Plates with handle-holes are a blessing for shrugs & swings.

[@RuthwikRao]

yeah same, the dumbbells also demand greater grip strength which can take away from maximizing all your resources into just the shrugs. However they are far better to use in something like a farmer's carry which goes beyond just hypertrophy and builds grip strength, forearms, traps and general stability, all which will feed back into doing other exercises better, like deadlifts, pullups, etc.

[@alexbeyond99]

Thank you for this series! I’m intrigued about your placement for below the knee rack pulls coming from AlphaDestiny.

[@Theforth09]

Finally started getting back into it and back to your videos for knowledge. I love that you have so many variations

[@corkycoursen-tv4wv]

Great video, love the best /worst series. Thanks so much. Great channel.

[@incrediblez394]

Great timing for this video. Thank you Jeff.

[@aeroball8360]

big ups jeff, honestly the most valueable fitness influencer.

[@juancampos1609]

Love the knowledge and wisdom this guy shares! Thank you!

[@TheTimedCarbGuy]

Angled shrugs on incline Bench are also great 🎉 Thanks for your videos. ❤

[@realeltigre]

🎯 Key Takeaways for quick navigation: 00:00 📌 Introduction to Trap Exercises - Overview of various trap exercises, intention to rank them from worst to best, - Focus on building muscle safely and effectively. 01:02 ❌ Worst Exercises - Upright row and its drawbacks, - Rolling shrug and its negative impact on shoulder health, - Above the knee rack pull and its issues. 03:22 🔵 Better Exercises - Incline Y raises targeting lower traps, - Face pulls for middle traps, - Trap pull down for stabilization. 07:04 🟡 Better Still Exercises - Farmer's carry for multi-dimensional benefits, - Below the knee rack pull improvement, - Plate trap raise focusing on lower traps. 11:59 🟢 Almost Best Exercises - Face pull extension for overall trap development, - Wraparound row for middle traps, - Dumbbell and barbell shrugs for upper traps. 16:07 🌟 Best Exercise: Trap Bar Shrug - Trap bar shrug as the top exercise, - Superior alignment and safety, - Effective for building upper traps. Made with HARPA AI

[@abahamalama3954]

W

[@manuelhgfr5564]

uh

[@enicholson212]

You missed 2 better stills...DB high pulls and the Haney shrugs

[@zthomps9481]

Best video in a while. All of them are good but this is a muscle(s) I don't think many lifters specifically target. So I'm glad I can add a couple of these to back day!

[@J0HNJ0RDAN]

Little by little, this channel has helped me put together an effective routine.

[@davidsouza7871]

Thorough and professional, thank you!

[@balboa0621]

This is excellent. I’ve had neuropathy in my left hand and couldn’t figure out why. Now, I know it is thoracic outlet syndrome from heavy barbell shrugs pulling my shoulders forward. Very helpful. Thank you.

[@ahkuahuling4021]

I have the same thing going on in both hands. Have you found any stretches or exercises helpful in mitigating the neuropathy?

[@bd_bsl5707]

Excellent presentation 👌👏👏👏👏👍

[@thunderwolf8052]

I find that performing the Hanley shrug with palms facing forward allows for a better contraction of the traps.

[@PwNn00bzFTW]

Thanks again Coach...today is trap & shoulder day. I've only used the TRAP bar for farmers carry, I'll start using to shrug, and those cable crossovers I've never done. I usually load 10 plates on each side and barbell shrug...but I also Deadlift a lot , and what you said makes sense, as always.

[@martymorse2]

Outstanding presentation.

[@fromfattofit7]

Upright row is probably why my shoulder has been hurting! Thanks for always providing great information.

[@fromfattofit7]

Yeah, I just figured it was my form, so I'd try to maintain that but it never helped. Now I know why.

[@whatif7191]

Thanks Jeff-Love Jeff-and love the trap bar!

[@ShiniGorky187]

Dumbell shrugs actually cured my upper back pain that I've been having for 20+ years. Works every time.

[@AjaychinuShah]

The toxicity of the iron is vetted so its not a volatile issue today.

[@AjaychinuShah]

Duhh, its a no-brainer easily checkkk.

[@realzachsmith]

@ShiniGorky187 any recommendations for curing lower back pain by the way as far as exercises go?

[@Rinsii-y6k]

@@realzachsmith Depending on the effort you want to put in and how advanced, Anything from supermans to planks and deadlifts all help my back in the past.

[@ShiniGorky187]

@realzachsmith For me personally I had to adjust my workouts for lower back pain. I switched from conventional deadlifts to the trap bar, and also because I am tall (6'4'')with long legs I stopped doing barbell squats and do hack squats instead. I also minimize spinal flexion ab exercises. That's what seems to work for me.

[@marcelmaca6308]

Great job, as always Jeff😎

[@chbu8346]

I like the cable angle, since I only have one cable to use in my garage. I use a trap bar cause it always felt better, happy to see it here.

[@hirangunn832]

Jeff on facepulls: hell i would even find a way to do it as a leg exercise. this cracked me up 😅

[@macgt23]

Al always great content an information definitely going incorporate

[@BitLeg]

I agree with the no 1 exercise. The neutral grip when shrugging really hits the traps hard. Try it with dumbbells with elbows flared but keep the dumbbells by your side when raising. You can feel it hitting the traps all the way through.

[@jeffreyhoren2900]

I like all of your videos very much and I like this one as one of the best

[@gastondeveaux3783]

Thank you so much Jeff ! This helps alot..

[@thunder5x]

Fantastic! I've been using the best one all along. I will try the angled cable shrug it sounds interesting

[@danqodusk8140]

One of these days I'm going to come out to CT and kick your ass. Just having some fun! Jeff, you are the best fitness, strength, muscle building trainer on KZbin!

[@kristophersingleton7483]

Thank you brother, I’m starting to change my workout as i watch 🙏

[@HeyYouSA]

Loved that intro and great advice as well.

[@janetatuniquerawfoods2361]

Oh my Goodness. The video I didn’t think I needed. Not only did I get better acquainted with traps vs lays… I also now can focus even more to keep the thoracic area upright and strong beautifully. Hopefully. My upper traps seemed overused due to carrying my many kilos of produce groceries in a backpack for months. And still now walk over 15 mi utes with my bags. Where are all these fit men who can help out a happy good woman with her shopping? Thank you Jeff and Jessi. These ones are challenging to remember though. That’s why you have your programs 🌱

[@shortfilmsshoponmahbubul1289]

Another amazing excellent video Jeff ❤

[@minussinus2222]

DB high pulls are actually great. They have fixed my posture finally because they hit the lower traps. But I guess the Y or face pulls with overhead reach would also work great.

[@johnwishney1047]

Outstanding tutorial! On my way to some nice traps, thanks brother 👍

[@markkara1139]

Very very good video sir👍👍👍

[@Health_Geography]

Thank you it was great job. 🌺

[@Cole-br3dh]

Great video as always!

[@conradandrew825]

Hell yeah, I've always done trap bar shrugs 😎 i can lift with even more confidence now

[@mihapirnar8915]

I love these exercise ranked series. To be honest i did not expect the Trap exercises. Will there be also Calf exercises ranked video? Probably not hehe. There's not many exercises for this muscle.

[@ryansabre]

i recall when you asked audience what/which exercise(s) you want us to see you do a video on. my response : upright rows. thanks for the schooling!

[@prabhatchandra6211]

Thank for this series sir❤

[@BabaBooeeyy]

great video

[@Angel_Santiago27]

nice video Jeff!

[@mauricehollamon1009]

Amazing video and breakdown

[@MrAndyloz]

nice series ..more please

[@hellskreamer]

Love this. Thank you!

[@ronniegrey4445]

Brilliant advice

[@gahchox]

I love these videos! I can only work our for like 40 minutes and this helps me a lot!

[@armandobeltran7263]

Great Maestro!

[@ariescustom]

I just started doing farmer's carries and trap bar shrugs recently and they're a game changer. 👍

[@PioneerPauly]

I don't know how many times I've gotten out of my bed during this video to visualize the workouts 😂💪🏽

[@Tony_spumoni]

As always, thank you!

[@Astragymcom]

You are number one on youtube, everything you said is potencially right.

[@biro1347]

good video, thanks!