If you want bigger traps, you need to watch this video as I will guide you through increasing size in each area of ​​your trapezius muscle – upper, middle and lower. Many people don’t realize that the fibers of the trapezius are divided into 3 main areas. The effect of this is to allow us to strengthen them more favorably or develop these areas by choosing exercises that best suit the function of their fibers. As always, it helps to start with the anatomy of the muscles to better understand how to train them. As I said, the 3 regions of this muscle are the upper, middle and lower fibers. The orientation of the muscle fibers in each area changes. At the top of the trapezius, the muscle runs downward and outward. Originating at the base of the skull and heading downward toward where the shoulders end, the main function of these fibers is to help raise the shoulders toward the ears. Interestingly, because this area is the one that most opposes the forces of gravity, it is the one that is most capable of greater tension and force. Choosing exercises for the traps that best develop your strength is something you should include in a well-rounded training plan. That said, as with the other areas of this muscle, the ability to endure for long periods of time is something you should develop and we will choose the best exercises for the upper traps to accomplish this. Continuing with the middle traps fibers, they run more east to west or parallel to the ground. This again is an indicator of their function. Rather than focusing on pulling the shoulders up, this area of ​​the muscles is more responsible for retracting the shoulder blades and squeezing them together. As a hybrid between the upper and lower traps, this area is capable of tension under heavy loads and focused tension under lighter loads. As a result, exercises were chosen for both aspects. Lastly, the lower traps have a downward and inward orientation to their muscle fibers. Once again, the direction reveals their function. Their job is to assist in rotating the shoulder blades while providing stability to the shoulder girdle during an overhead press. The importance of the lower traps should not be taken for granted when it comes to preserving shoulder health during heavier compound lifts performed with the arms overhead. Speaking of the best exercises for each area that I’ve chosen and covered in this video, we have: Upper Trap Exercises Longer Duration = Dumbbell Carry, Barbell Carry (thanks to Chris Duffin from Kabuki Strength for that awesome barbell), Kettlebell, Farmer’s Bar, or The Hercules Cable Hold (not shown in the video, but on Instagram) provides a better angle of action for the upper traps. Shorter Duration = Dumbbell Shrug, Barbell Shrug, Hex Bar, Angled Cable Shrug. Middle Trap Exercises Longer Duration = Back Widowmaker Hold for Time, Back Row Hold for Time Shorter Duration = Back Widowmaker Row for Reps, Back Widowmaker for Reps Lower Trap Exercises Longer Duration = Y Press, Overhead Press Shorter Duration = Plate Raise, Face Pull with Overhead Press The key to building bigger traps is understanding their anatomy and function and more importantly a plan of attack to make them grow. In this growth guide you now have a routine that will work every portion of this muscle from every angle. Nothing is overlooked to help you build big, thick traps. If you are looking for a complete program to help you build an athletic, defined body while backing it up with science, be sure to visit athleanx.com via the link below and purchase the program that best fits your current goals. For more great trap workout videos and exercises, be sure to subscribe to our YouTube channel via the link below and remember to turn on notifications so you never miss a new video when it's posted. Step-by-step workouts and meal plans – http://athleanx.com/x/my-workouts Subscribe to this channel here – /athleanxespañol