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Some think it is impossible to build big traps with a bodyweight traps workout. That’s not the case. In this video, I show you 6 bodyweight trap exercises that you can put together into one killer shrug free workout to develop complete traps. I will show you how to hit not just the upper fibers of the traps but the all important (and overlooked) lower traps.
Before we start however it is important to know the anatomy of the traps and their importance in the development of the back. This muscle group takes up almost as much space as the lats. Nobody ever forgets to train the lats but the traps don’t get nearly the same attention. The problem is, the traps are one of the most important muscle groups for providing stability for your entire upper spine during almost every other lift you do.
The trapezius is a large muscle group that takes up a long area top to bottom. The orientation of the fibers not only changes along this length but so does the function of the muscle as you work your way down. The lower traps are used to primarily depress the scapula and downwardly rotate them. The middle traps help to stabilize the shoulder blades medially and retract them. They also eccentrically decelerate and control scapular protraction (as would occur during a throwing motion).
The upper traps are most commonly trained as we all tend to do lots of shrugs. That said, even here a straight up and down shrugging movement is not really hitting the upper traps as effectively as they could be due once again to the orientation of the fibers on an angle. I actually covered this in a separate video on how to improve the way you do shrugs. It is posted here on this channel if you want to check it out.
In this bodyweight traps workout I show you six different exercises for hitting your traps without weights. Just two of them require any equipment at all. A pullup bar and a regular bar that you can set up in the inverted row position is all you need to do all of these. If you don’t have access to either of these pieces of equipment, you have nothing to worry about. Simply do the other exercises shown here to still get in a killer bodyweight traps workout.
For a complete program that utilizes absolutely no weights or equipment at all, be sure to head to and get the ATHLEAN XERO program. In just six weights, build ripped athletic muscle without having to use any weights or needing to have access to a gym membership or a gym in your house.
For more traps workouts and exercises to build big traps like Tom Hardy, be sure to subscribe to our channel here on youtube at
25 comments
So I got a good tip for building a bigger traps. Fact is, from a long hot bath. By grabbing the tub rests to depress your trap mucles in pushing them down like the dip bar. Or using a shoulder shrug with sandbag or weights. I got my traps because I used to lift and I got a broad shoulders by doing assisted dips.
2:58 demon back # Baki
I don't get it. You have such a nice looking dog there. Why did you need to turn to Jesse for a sidekick when you had the dog?
jeff the man!
3.27 he knew about covid19
Deep down we all know that Jeff's muscle is enough visible than the anatomy animation to show the muscle contraction..
Blood is thicker than water
&………….
Jeffs muscle is better than animation
1:40 when I did that my shoulders starts to pop like mad
thanks for the workout a beard wouldnt be so bad on you man have you ever tried minoxidil
Fuck u , u talk alot
Absolutely genius.
I hope this helped you guys
0:41
1:03
1:40
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2:54
I’m just commenting for 800 comments lmao
0:56
The dog checks whether he has performed the exercise right.
thanks for video, salute!
This cheap porn intro gets me every time
why are USA fitness coaches always screaming?
What if i got trap amnesiaaa
The animations are great, they really help visualize how the muscle works and how it can be stimulated
0:59 He’s doing it again, Jeez.
Hey Jeff, Idk if you will see this comment, but I had an idea. Maybe you’ve thought of this, but since a lot of people are workout out at home with limited equipment, it may be beneficial to you if you do an updated video of body weight excercises. I say this because this one is four years old, but here I am trying to find ways to work traps at home and I only have one dumbell. Hope you take this into your consideration. Cheers
What are these exercises called?
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1:02
1:39 power push away
2:16 for lower traps
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2:58 Angel and Devil
This is great
it'll be easier to just do heavy shrugs
Great video! One suggestion. Could you add a nane for each exercise