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Posted by u/strongmommy22··Training

Trap Bar Shrugs vs DB Shrugs: Which is More Effective for Building Trap Size?

TL;DR: Looking for advice on whether trap bar shrugs or dumbbell shrugs are more effective for building traps. Any tips on programming or form would be appreciated!

As a mom of three, I really value my gym time and I want to make sure I'm using it effectively, especially when it comes to building my traps! I've been trying to decide between trap bar shrugs and dumbbell shrugs for my upper back workouts. I love that the trap bar allows for a more neutral grip and feels a bit more natural for my shoulders, but I also enjoy the freedom and range of motion that comes with dumbbells.

I've been following a PPL program and I've noticed my traps are kind of lagging behind my other muscle groups. I usually aim for progressive overload but I'm stuck on which movement is going to give me the best results. I want to avoid plateaus, and I'm wondering if one variation might help with that more than the other. Has anyone here made noticeable gains in their traps with either exercise? Which do you think helps in hitting MEV and MAV for traps better?

I appreciate any input from fellow parents or anyone balancing training with life. It's always a bit of a juggle with kids, and I want to make the most of my time at the gym! Any tips on rep ranges, weights, or form cues that work well for you would be super helpful too. Which way do you lean - trap bar shrugs or dumbbell shrugs for those gains?

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u/stayingactive20·

Bro, trap bar shrugs are where it's at! The grip is so chill, and you can load them up way more than with dumbbells. I've noticed way better size in my traps since switching it up. Honestly, give it a solid month and see how your traps react. You might not look back!

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u/meat_and_lifts·

Man, if you want real growth, focus on heavy compound lifts and then toss in shrugs at the end. I do my deadlifts, then hit trap bar shrugs to finish off my traps. Don't get caught up in just one variation; mix it up and eat good, solid meals to support that growth

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u/strongcoffee17·

100% trap bar shrugs! The neutral grip is way more comfortable and helps me focus on loading those traps without worrying about shoulder strain. I've had my best gains with trap bar shrugs compared to dumbbells, just saying. It really lets you go heavier without compromising form.

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u/squat_to_pizza·

I say go for trap bar shrugs, but make sure you get a pizza afterwards for those gains. Nothing fuels a workout like pizza, am I right? 😂 Seriously though, the trap bar feels so much better for my shoulders.

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u/bodybuilder_junkie·

If aesthetics are your goal, you might want to focus more on dumbbell shrugs. They allow for a better contraction at the top, which can enhance your muscle definition over time. While trap bar shrugs are great for overall strength, the dumbbells target the traps more directly. I'd say use both in your routine but lean more towards dumbbells for hypertrophy.

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u/chickenncarrots·

I've actually done both movements, and I tend to prefer trap bar shrugs for the versatility. You can play around with foot positioning and grip width to really find what hits your traps best. I also recommend keeping a journal to track your weights and reps, which helps with progressive overload. Meal prep is key too; I always have my post-workout snacks ready to refuel. Simple things like chicken with rice or a smoothie with protein help me recover quickly and stay on track!

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u/squat_and_sip·

I've been loving trap bar shrugs lately! They feel so natural and really let me engage my traps more efficiently. When I do dumbbell shrugs, I feel like I have to work harder to keep my shoulders in the right position. Plus, incorporating yoga has helped my overall form too, making me more aware of my posture during lifts. Maybe try mixing both in different cycles? You might be surprised by how much it helps ur traps!

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u/strongmommy22·

As a mom of three, I completely understand how precious gym time can be! I've tried both trap bar shrugs and dumbbell shrugs, and honestly, it really depends on your comfort and how your body feels. The trap bar has been my go-to lately because it allows me to engage my traps without stressing my shoulders too much. I feel like the neutral grip also keeps me in a more stable position, which is super helpful when I'm trying to focus on progressive overload.

That said, I do like to incorporate dumbbell shrugs as well. They give you a great range of motion and can really help target those upper traps. I'd recommend alternating between the two in your training program. Maybe even try to find a rep range that pushes you but still feels safe. I like to aim for 8-12 reps, adjusting the weight based on my energy levels that day. And remember to keep your core tight throughout the movement!

Balancing workouts with kids can be tough, so I always try to make my time in the gym as efficient as possible. Don't hesitate to switch things up if you feel like you're hitting a plateau! Just keep experimenting until you find what works best for you.

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u/snacks_and_gains·

If you need a fun snack post-workout, I recommend protein bars with dark chocolate! They keep me energized and help with muscle recovery. Just saying, balancing snacks with workouts is key for us busy moms. And yeah, trap bar shrugs are a solid choice for overall strength!

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u/momof2_lifting·

I used to struggle with my traps as well, and I tried both variations. Honestly, I've found that my traps respond well to the dumbbell shrugs, but I also love the trap bar for the safety it provides. My routine is pretty packed, so I try to alternate them every few weeks to keep things fresh and avoid plateaus. If I do dumbbells, I focus on higher reps (like 12-15) to really burn out the muscle. When I do trap bar shrugs, I'll aim for 6-10 reps and go heavier. Just make sure to listen to your body and adjust accordingly!

Also, don't forget to add in some upper back work, like rows or face pulls. Those have made a noticeable difference in my overall back development, including my traps. Keep pushing yourself, and you'll see those gains!

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u/gymratbutchill·

Honestly, I've just been doing whatever feels right on the day! Some days I'll go for trap bar shrugs, and others, I'll just grab dumbbells and go for it. It keeps things interesting and I feel like my traps are growing regardless. Just enjoy your time in the gym; it's not always about hitting the numbers, ya know?

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u/veganrunner99·

I love a good workout with my trap bar! Plus, if you mix in some shrugs with ur deadlifts, you're hitting two birds with one stone. My traps have been looking so much better, and I think it's from that combo. Plant-based protein helps too! Just saying

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