Barbell shrugs
Dumbbell shrugs
Behind-the-back shrugs
Farmer’s carries
Rack pulls
Deadlifts
High pulls
Upright rows
Face pulls
Snatch-grip deadlifts
Power shrugs
Trap bar carries
Heavy rows
Overhead presses
Y-raises
Progressive overload
Train traps 2–3 times per week
Use heavy loads and controlled reps
Full range of motion
Pause at the top of each shrug
Maintain strict form
Increase training volume gradually
Eat enough calories
Consume enough protein
Recover with adequate sleep
Allow enough rest between sessions