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- Why farmer’s walks & bent-arm shrugs belong in every powerlifter’s plan
Why farmer’s walks & bent-arm shrugs belong in every powerlifter’s plan
Build a back that supports real strength under heavy weight during trap day.
Traps are structural. If you’re not training them with intent, you’re leaving kilos on the platform. This guide to trap exercises breaks down why exercises like Farmer’s Walks and Bent-Arm Shrugs aren’t optional. They’re essential for serious lifters looking to boost deadlift stability, bench control, and squat posture.
Want the quick version? Here are the best trap exercises:
Farmer's Carry (For isometric strength and size)
Deadlift (For overall back density)
Bent Arm Shrug (For upper and mid-trap contraction)
High Row (For mid-trap retraction)
Upright Row (For upper trap elevation)
Need more? Check out the powerlifting app for more specific programs.
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