An impressive upper body isn't complete without developed upper trapezius muscles.

Eric Fleishman

When an actor rolls into Hollywood, his ability to emote on-camera is pretty important. But everyone knows that to really make it, you need connections. Your body is a lot like Tinseltown—the right connections make the difference. To me, the most important connection in the human body is the one that joins the shoulders with the neck: the upper trapezius. Developed traps complete the athletic look and provide support to the head for dynamic activity. Here’s the most effective way to build this critical connection.

The Routine

This workout hits the traps hard with high-volume, muscle-building rep ranges and an eclectic mix of exercises—a standard dumbbell shrug, a body-weight shrug using a dip station, a behind-the-back variation, and an upright row that utilizes a shoulder press machine in a way most people don’t think to.

Do this routine one to two times a week for the next month, then change the exercises up to keep the muscles guessing. Mix in free-weight barbell shrugs, try the Smith machine shrugs in front of the body, do your shrugs with cables, make use of the diamond-shaped “trap bar” if your gym has one—even the slightest variations can provide a different stimulus to spur development.

The traps may be a relatively small muscle group, but they’re one of those body parts that put the finishing touches on a physique that people notice instantly when they meet you. Don’t overlook this connection.

The Basics

➜ traps are often trained as part of a shoulder workout. if this is your preference, do them after delts. However, traps can also be trained on their own or with just about any other body part. Back is another popular muscle group to pair them with.

➜ increase weight on every set of each of the exercises above. Keep rest periods brief, at around one minute—your traps recover quickly.

Exercise	Sets	Reps
Shrug Machine Upright Row	3	12, 10, 8
Dip-Bar Shrug	4	10
Smith Machine Behind-the-Back Shrug	4	12-15
Dumbbell Shrug	4	10

Shrug Machine Upright Row

Workout

Using a shoulder press machine, kneel on the seat facing the backrest— your knees should make contact with the backrest to ensure balance and stability. Grab the handles and allow a slight bend in the knees to keep tension off the lower back. Contract your deltoids and bend your elbows to pull the handles up to chest height. Lower the weight back to the original position slightly slower than you brought it up.

Tips

• Shrugs can also be performed from the same position as upright rows.
• Turn this into a shoulders/traps superset by also doing a set of seated shoulder presses.

Intensity: 

Reps: 12, 10, 8

Dip-Bar Shrug

Workout

Grab the bars of a dip apparatus and start with your body suspended in an upright position. Without moving your arms, and keeping your elbows slightly bent, depress your shoulders to lower yourself down—the range of motion will be small (a matter of inches). Contract your traps to reverse the motion, raising your body back up with a shrug of the shoulders. if the exercise is too easy with body weight alone, add resistance in the form of a weight plate hanging from a dip belt via a chain.

Tips

• For safety, be sure to stay aware of where the footpads are in case of a hasty descent.
• Keep the abs tight to prevent swinging. Crossing your ankles also helps center your weight, increasing your overall focus on the exercise.

Intensity: 

Reps: 10

Smith Machine Behind-the-Back Shrug

Workout

Set the bar of a Smith machine at around knee level on the safety hooks. Standing in front of the bar, grasp it behind you with a shoulderwidth overhand grip (palms facing backward). Begin with your arms extended toward the floor and your knees slightly bent. Shrug your shoulders straight up as high as possible. Hold the contraction for a count or two, then lower the bar back to the start position.

Tips

• Keep your shoulders rotated back slightly throughout the movement. The behind-the-back position should make this movement easier than you’re used to.
• To increase intensity, do a dropset after reaching initial failure by quickly removing a plate from the bar and repping out to failure again.

Intensity: 

Reps: 12-15

Dumbbell Shrug

Workout

Stand holding a pair of dumbbells at your sides with your arms extended down and your palms facing in. Bend your knees slightly. With your arms slightly bent to relieve pressure on the elbows, shrug your shoulders straight up as high as possible. Hold the contraction for a two-second count, then lower them back to the start position. the motion should be smooth, not jerky.

Tips

• Bring your neck forward as your shoulders rise. Then drive your shoulders down and keep your neck fully extended at the bottom.
• Be sure to keep your thumbs wrapped around the dumbbells at all times—it’s great for your forearms.

Intensity: 

Reps: 10