Is there anyone better to ask about how to grow your traps than IFBB legend and Team GASP athlete, Johnnie Otis Jackson?
The man is legit known for having the largest pair of traps in the game.
And in this video, we got him to reveal some of his favorite trap isolation exercises he likes to do to compliment his training.
Give these 2 variations a try the next time you work traps and notice the difference for yourself.
Johnnie O Jackson’s Favorite Trap Exercises
You don’t just want strong arms, strong legs, or a strong chest. You want your whole body to be strong.
That’s why Johnnie dedicates time to training every single body part. The main reasoning behind this is each muscle supports other muscles during movements. Having a strong total body allows you to have better balance both from a strength standpoint and a physique standpoint.
1. Seated Bent-Over Row Shrug
The first exercise Johnnie demonstrates is a seated bent-over row shrug. To perform this exercise you grab 2 dumbbells and sit on a flat bench.
From here, bend your torso over slightly to the front. Once in position, push the dumbbells forward and row back.
This movement focuses on the rear and the bottom portion of the traps.
2. Machine Behind the Back Bent-Elbow Shrug
The second trap exercise Johnnie shows us is the machine behind the back bent-elbow shrug. A lot of people out there tell you not to bend your elbows when performing trap exercises, however, Johnnie feels as though this is nonsense. Especially on an exercise such as this one.
To perform this exercise find a shrug machine or grab a barbell. Hold either behind your back and bend your elbows to shrug the weight up. This will work your erectors and traps.
Changing angles by using exercises such as these can sometimes be all you need to spark new trap growth.