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.

July 29, 2025

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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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