Answer a few short questions and narrow the list down fast.
The trapezius spans the neck, upper back, and mid-spine, divided into upper, middle, and lower sections. Traps stabilize the scapulae and resist heavy spinal pulling forces.
Barbell shrugs, dumbbell shrugs, farmer's walks, rack pulls, and face pulls for lower trap retraction.
8–12 weekly sets. Use controlled heavy shrugs (10–12 reps) and heavy carries for time (30–45 seconds) to trigger maximum isometric and contractile hypertrophy.