Instructions
- Stand tall holding a barbell at thigh level with a shoulder-width overhand grip.
- Keep arms straight, chest proud, and feet hip-width apart.
- Elevate your shoulders straight up toward your ears as high as possible.
- Do not roll your shoulders backward or forward; move purely vertically.
- Hold the peak contraction at the top for 1–2 full seconds.
- Lower the barbell slowly back down until your traps are fully stretched.
💡 Pro Tip & Form Cue
Strict vertical elevation with a 2-second squeeze produces far superior upper trap growth compared to bouncing heavy weight.
Common Mistakes
- Rolling shoulders in circles: Causes joint grinding and does not increase trapezius recruitment.
- Bending elbows: Using biceps to hoist the weight risks tendon strains.
- Craning neck forward: Keep head neutral.
📊 Recommended Sets & Reps
3–4 sets of 10–15 reps.