How to Build Traps.

The traps are another muscle group that can be divided into multiple compartments from both a biomechanical and neuromuscular standpoint. Contrary to popular belief, the upper portion of the traps are not overly involved in shrugs. This is likely due to a misunderstanding of the separate regions of the traps – the upper traps are the smallest region and are mainly responsible for neck extension. The middle traps are going to be the most active region in shrugs, but this portion can also be targeted by rows. Lastly, the lower traps are also involved in rows, but certain portions of this section can also be involved in pulldowns/pull-ups. Again, use a wide variety of exercises to develop the traps with rowing and shrugging movements being most important.
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▪️ Source: Holtermann, A., Roeleveld, K., Mork, P. J., Grönlund, C., Karlsson, J. S., Andersen, L. L., … & Søgaard, K. (2009). Selective activation of neuromuscular compartments within the human trapezius muscle. Journal of Electromyography and Kinesiology, 19(5), 896-902.