How to Properly Get Traps Like Bane From Batman

Big biceps and shredded abs are nice, but what about the traps? Why don’t they get more love? To me, few things look more commanding on a lifter and athlete than a powerful set of trap muscles.

Ever since I saw Batman (The Dark Knight Rises) and Bane (Tom Hardy) with his epic trap shot, I’ve been obsessed and on the quest to build stronger and more aesthetic trap muscles.

I feel like traps are somewhat the icing on the cake of a well-built physique. They’re the first muscles we see when looking someone in the eyes and they display a natural level of gusto that only comes with years of diligent training.

To accomplish my trap-building goals, I needed a plan and exercises that would set me up for success. Here’s how I built and am building Bane-like traps.

Trap Building Rules I Follow

Whether I’m building my pecs or core, I tend to follow sets of rules that set me up for success regarding programming. These are rules/guidelines that I’ve learned over the course of my training and programming for clients.

Rule 1: Effort Matters Most

The first rule for building bigger traps is that your effort matters. I feel like the trap training often gets bucketed in the same category as core training, AKA as in it’s an afterthought in most workout programs.

A lot of lifters will program things like shrugs here and there and do a few sets with moderate intensities at high volumes. While this isn’t necessarily a bad thing it’s a sub-optimal approach for true growth, in my opinion.

You need to attack your trap training similar to muscles like the quads, biceps, and glutes. Your effort matters for growth and if you’re just going through the motions hitting volume then you’re leaving gains on the table.

Not to mention, our traps tend to be pretty well-conditioned since they’re always somewhat working while we train, thus stressing the importance of pushing our trap training intensity high when we focus on them.

If your goal is trap hypertrophy and you’re not taking some trap exercises to failure each week, then you’re missing out. Program your trap training like your other bigger glamour-focused muscle groups.

Rule 2: Train the Traps With Variety

The traps are more than just the bumps sitting on top of the shoulders. When training the traps, I try to consider the three different functional parts of the traps that can be actively focused on.

• Upper Trap (Descending): Responsible for supporting the arms and elevation of the shoulders.
• Middle Trap (Traverse): Responsible for scapula retraction and plays a role in torso rotation.
• Lower Trap (Ascending): Responsible for medial scapula rotation and depression.

I try to remember that the traps will play a role in a variety of movement patterns so it’s a good idea to train the traps in different ways with various exercises.

For example, shrugs are awesome, but there are more ways to build the traps and if you’re not considering the different ways the traps support movement of the upper back and scapula, then you’re missing out on building fuller and thicker traps.

Rule 3: Frequency Can Be Important

To piggyback off of my effort rule, I also like to train the traps with a little more frequency than other muscle groups. I like to think of the traps as being similar to the soleus and calves.

Since they’re postural muscles, they’re used to working a lot and having a higher threshold for work output. Instead of spending 30+ minutes on my traps for a single session, I’ll spread my dedicated trap work across multiple workouts.

For example, I’ll hit traps 2-3x a week towards the end of my workouts and this doesn’t have to be only on upper body days. Let’s say I’m training 5x a week, this is what this looks like.

• Monday: Upper Push, Traditional Shrugs, Face Pulls
• Tuesday: Squat-Focused Day
• Wednesday: Upper Pulling, Kelso Shrugs, Traditional Shrugs
• Thursday: Rest
• Friday: Lower Pulling Day
• Saturday: Full Body, Farmer’s Carries, Single-Arm Cable Shrugs
• Sunday: Rest

I love this setup because it spreads out exposure and the stimulus I’m after. Plus, I can push my trap sets harder over multiple days than just blasting them super heavily one time a week.

Effective Trap Exercises I Love

For trap training, there are four exercises that I’ve fallen in love with and that regularly make appearances in my weekly workouts. The blend of these exercises gives you a nice landscape of hitting all the parts of the traps.

Exercise 1: Kelso Shrug

The Kelso shrug is severely underrated in the context of building fuller-looking traps. This exercise was popularized back in 2016 and is rarely used by newer lifters focused on trap training.

The Kelso Shrug involves setting up on an incline bench and using a Smith machine as a means for loading the traps. The bench serves as a stabilizer for the body and the Smith machine gives you a path of resistance to work on and through.

Why I Like Them

• The Smith machine keeps your range of motion consistent.
• Bracing into the bench is great for giving you more “feel” when shrugging.
• You can modify the bench height to attack different parts of the traps.
• Since you’re on a Smith machine, you can push intensity super high and train to failure easily. You can even use partials or pulses with these as you hit your threshold.

How I Use and Progam Them

• Sets and Reps: 2-3 sets by AMRAP (as many reps as possible)
• Intensity: Every set to failure, 1-sec pause at the top and smooth tempo
• Coaching Notes: Be mindful of your range of motion and not “forcing” more just for the sake of doing so.

With Kelso shrugs, be mindful of “how much” you’re physically doing regarding your range of motion. Be honest with your ROM and you’ll get more out of this exercise. The goal is isolating the traps not hitting or feeling every back muscle.

Exercise 2: Dumbbell Shrugs

Dumbbell shrugs have been a staple in my workout programs for years. I’ll typically opt for dumbbell shrugs over barbell shrugs 9/10 times and that’s due to being ability to tweak their range of motion.

For example, with my dumbbell shrugs, I like to lean forward and bring the dumbbells diagonally from my body. I find that this gives the traps a much better stimulus and you can more effectively dial in the range of motion you’re working through.

Why I Like Them

• Great exercise for beginners wanting to build their traps.
• Easy to manipulate the range of motion you’re working through.
• Awesome exercise for pretty much every gym setting since you only need dumbbells.
• Multiple ways to easily drive intensity high: load, volume, and time under tension.

How I Use and Progam Them

• Sets and Reps: 3 sets x 15-20 reps
• Intensity: Ascending load from 2-3 RIR to a top set to failure. Add a 1-second pause at the top.
• Coaching Notes: Lean forward slightly and try to keep the arms “long” to truly isolate the traps.

I’m telling you now, the forward learn with dumbbell shrugs is a game changer. Think about leaning forward 10-15 degrees to get a little more “trap” out of your next sets of dumbbell shrugs.

Exercise 3: Cable Face Pull

The face pull can be an awesome exercise for building the traps, rear delts, and upper back muscles in general. This exercise is a movement I’ll program when I want a lot of bang for my buck regarding upper back training.

I like the face pull so much for traps because you can hit the mid trap (transverse section) really well when letting the arms lengthen and then pulling the cable to the head.

Why I Like Them

• Useful for building the traps and upper back as a whole.
• Great exercise for isolating the mid trap and building more thickness to this area of the traps.
• Can easily be programmed on any day and works exceptionally post-pressing and pulling days.
• Easy to push intensity high with volume, time under tension, and load.

How I Use and Progam Them

• Sets and Reps: 2-3 sets x 10-15 reps
• Intensity: 1-2 RIR all sets. Smooth tempo.
• Coaching Notes: To get a little more traps, I like to think and cue shrugging a little more at the end range of motion.

I think the big thing to remember with face pulls is that you want the cable to set parallel with the ground regarding your pull. This will give a better means of loading the traps and upper back from a horizontal pulling context.

Exercise 4: Single-Arm Cable Shrug

The single-arm cable shrug is one of my newest trap exercise additions and I’ve quickly fallen in love with it. This exercise is similar to a dumbbell shrug but with an easier means to manipulate resistance.

For example, with the cable shrug, you’ll have resistance throughout your full range of motion in the direction of the cable machine whereas with the dumbbell shrugs your resistance is always dictated vertically due to gravity.

Why I Like Them

• Easy to manipulate your pull and line of resistance with these.
• Great for lifters at all levels looking for more variety in their trap training.
• Can be useful for hypertrophy since it can feel easier to keep more tension on traps through full reps.
• Awesome for driving intensity high with load modification, volume, and time under tension.

How I Use and Progam Them

• Sets and Reps: 2-3 sets x 20-30 reps (10-15 ea side)
• Intensity: 0-1 RIR all sets. Smooth tempo.
• Coaching Notes: Don’t be afraid to play with different shrugging angles. Change your body position and test what “feels” best for your goals.

I like to set up at a slight angle from the lowest cable setting. Think of shrugging up and against the diagonal pull of the cable machine. Stagger your stance to increase your balance and base of support.

Takeaway Thoughts

The traps wear many hats in our day-to-day. They play a role in supporting our posture and arms, supporting the movement of the scapulas, and can play a role in protecting ourselves from daily life and impact.

If you want to build bigger and stronger traps, then you’ll want to attack their training like your traditional larger muscle groups. Hit them often with high intensities.

If you have additional questions about trap training, drop a comment below and share what’s worked well for you over the years!