Traps
2 exercises that train the traps directly, compound lifts first. Pick one or two that suit your gym and train them hard and consistently. Steady progress on a few lifts beats rotating through all of them.
Surpass gives every set a target based on last time, so you know when to add weight.
Holding a loaded barbell at arm's length and shrugging the shoulders straight up toward your ears. It is the simplest way to load the upper traps heavily. Good for lifters wanting thicker traps or extra upper-back work.
A plate-loaded shrug machine you can use seated or standing, gripping handles beside you. It loads the upper traps heavily without balancing a bar. Good for lifters who want stable, heavy trap work with less grip and balance demand.
These exercises work the traps as a secondary muscle, which counts toward your weekly work but not as much as a direct set.
Direct weekly sets for the traps in each free program. Secondary work is not counted.