2 Best TRAPS Exercises You're NOT Doing — Key Takeaways
The Lou lateral raise (full abduction to overhead) trains upper traps, complete shoulder complex, and rotator cuff health — making it a superior replacement for the traditional lateral raise.
Key takeaways
Rack pulls need only 1–2 sets — more sets produces regression, not progress
Rack pulls need only 1–2 sets — more sets produces regression, not progress
- High stimulus-to-fatigue ratio means additional sets (3–8) trend negative; 1–2 sets is the effective ceiling.
- Can be programmed on upper body days since the elevated start position removes most lower-body demand.
Lou raise: full-ROM lateral raise to overhead hits upper traps via complete scapular upward rotation
Lou raise: full-ROM lateral raise to overhead hits upper traps via complete scapular upward rotation
- Traditional lateral raise stops at shoulder height; Lou raise continues to full overhead, adding peak shrug contraction and upper trap activation.
- Also trains rotator cuff and scapular health — functions as both hypertrophy and prehab work.
Underhand EZ-bar row with shoulder pinch (not elbow drive) targets full trap — upper, mid, lower
Underhand EZ-bar row with shoulder pinch (not elbow drive) targets full trap — upper, mid, lower
- Driving elbows down and back shifts load to lats; pinching shoulders up keeps tension across entire trap complex.
- High rep range (10–25), taken beyond failure, emphasizes contraction over stretch.
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In this video
- 1mTrap Anatomy & Training Overview
- 1mThe Lou Lateral Raise
- 2mUnderhand EZ-Bar Yates Row
- 3mRack Pull for Lengthened Trap Stimulus
- 5mSet Volume Principle & Program Plug
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