90 Minutes Advanced Traps Workout with Barbell
A 90 minutes strength workout targeting your traps using barbell equipment. 6 exercises, 27 total sets, designed for advanced lifters.
90 Minutes
Duration
27
Total Sets
3-6 reps
Rep Range
~1418
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Grip the barbell with a wide snatch grip — hands wider than shoulder-width.
- Stand upright with the bar at arm length in front of your thighs.
- Shrug your shoulders straight up toward your ears.
Grip the bar with a shoulder-width or slightly narrower grip.
Form cues
- Grip the bar with a shoulder-width or slightly narrower grip.
- Pull the bar straight up along your body, leading with your elbows.
- Raise until the bar reaches chin level or your elbows reach shoulder height.
Set the safety pins at knee height or slightly above.
Form cues
- Set the safety pins at knee height or slightly above.
- Grip the bar with an overhand or mixed grip.
- Brace your core and pull the bar up to lockout.
Advanced movement — prioritize form over weight.
Form cues
- Press or snatch a barbell to full lockout overhead with a wide grip.
- Without bending the elbows, shrug your shoulders up toward the ceiling.
- Focus on elevating the shoulder blades — the movement range is small but powerful.
Stand with feet shoulder-width, holding the barbell at arm's length with an overhand or mixed grip.
Form cues
- Stand with feet shoulder-width, holding the barbell at arm's length with an overhand or mixed grip.
- Shrug your shoulders straight up toward your ears.
- Hold the peak contraction for 1-2 seconds — squeeze hard.
Finish strong — take the last set close to failure.
Form cues
- Set the barbell on rack pins at or just below knee height.
- Grip the bar with a mixed or hook grip at shoulder-width.
- Pull the bar to lockout by extending the hips.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
Traps Training Tips
- *Heavy shrugs build the upper traps but neglect the mid and lower traps — add face pulls and prone Y-raises.
- *Hold the peak contraction for 1-2 seconds on shrugs instead of bouncing the weight.
- *Deadlifts and rack pulls are underrated trap builders — heavy isometric loading is very effective.
Get this traps workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum strength results.