Trapezius Workout

It is very rare to see weight lifters performing proper trapezius exercises (well at least in my gym). I think the biggest problem with weight lifters who do not target the traps properly is simply being uneducated about the muscle. Most of them think that building big traps is 100% about performing different variations of “shrugs”. What they need to realize is that the traps are made up for three regions.

Trapezius Regions
Upper - Responsible for shrugging your shoulders
Middle - Used during rowing movements
Lower – Used during rowing movements

I vary between 8-10 heavy reps, and 15-20 slow controlled , squeezin at the top reps

A great exercise I found was cable shrugs.

Basically attach a V handle (the ones u do cable rows with) to the low pulley.

I prefer sitting down on a bench with the handle between ur legs so u can shrug up. Go for higher reps (15-20) and SLOW.

I do these at the end of my w/o and its a great finsher and nice pump.

You also can try to do Barbell Shrug :

Tips: Hold a barbell with both hands in front of you with your hands a little wider than shoulder width apart. Keep your feet at shoulder width. Stand straight up with the bar hanging at arms length. Droop shoulders down as much as possible to start. Raise your shoulders up as far as you can go. You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear. Then slowly return to the starting position. Can also be down with dumbbells.