How to Grow Massive Evander Holyfield Traps Muscles

How to Grow Massive Evander Holyfield Traps Muscles - The 7 Best Tips

There’s no doubt that Evander Holyfield’s trapezius are legendary. When you think of Evander Holyfield, the first thing that probably comes to mind is his fight against Mike Tyson in 1997 (you know, the one where Tyson BIT HIS EAR OFF). 

Maybe his boxing pedigree comes to mind, widely considered one of the best Heavyweight boxers of all time being the only 2 weight Undisputed male Champion since the 3 major belt era was established. 

Finally if you’re thinking about Holyfield’s physique right now, it’s more likely because of his incredibly well-defined Traps. Holyfield is known for having the best shoulders in boxing history. 

While he may be retired now, we can all still learn something from him; how to get those massive, sculpted traps that make a statement. Now what kind of exercises and workouts can you do to grow those Real Deal Holyfield  legendary muscles? Let’s take a look!



Now before we get into the nitty gritty, it’s important to 1st warm up, a great warm up for Trap building exercises and shoulder workouts in general. Is to get really light dumbbells 2kg/5lbs, pick them up just above head height in either arm, then slowly lower your hands forward 90 degrees with your elbows staying at the same level.

Repeat this warm up for 10 reps for 4 sets, this is a nice way to loosen the rotary cuff which is essential for muscle growth in the shoulders. 


1) Military press

Military press or shoulder presses target your shoulders and give your traps a good workout at the same time. This works your traps, deltoids and triceps.

  • Use a spotter if you are using a heavy weight as this workout can be incredibly dangerous for the reason you are putting such weights above your head.
  • Use a barbell or dumbbells
  • Start the movements with hands on the bar at shoulder height and width. Then lift the bar above your head without completely locking your elbows.
  • It is important to keep your posture upright without bending your back as it can cause injury to the lower spinal groups.
  • Use a heavy weight that you can lift for 6-8 reps, 4 times.

2) Barbell Shrug

The barbell shrug is a great exercise for trap development.

How to do the barbell shrug, step-by-step:

  • Use a grip that is slightly wider than shoulder width
  • Keep your elbows high and your shoulders back
  • Slowly raise your shoulders up to your ears, then PAUSE for at least a second then lower slowly back to the starting position.
  • Do this for 12-15 reps, 4 times.


3) Face Pull

This is a great exercise focusing on the trapezius muscles more than other shoulder muscles.

  • How to do a face pull first attach a rope to the cable machine 
  • Start with a weight resistance not too heavy for you to pull or lift
  • Grab each end of the rope with each hand palms down, pull the weight to your face.
  • Keep your elbows higher than your wrist and once you complete the face pull hold to your face for a second then extend your arms.
  • Repeat this movement for 15 reps for 4 sets


4) Front plate raise twist

This is a great workout that is under used in most gyms which is crazy considering how you only need a weight plate.

This is how you perform the front plate raise twist 

  • This exercise is really simple but rewarding, first you lift up the plate to eye level.
  • With your elbows slightly bent hold the plate up for a second then now rotate your right arm from a 3 o’clock position anti clockwise to 12 o’clock.
  • Now with your left arm now at the 6 o’clock position turn clockwise until your left arm is at 12 o’clock.
  • Now you have completed 1 twist Repeat to get the right arm to 12 o’clock and vice versa getting the left arm back to the top.
  • Do this exercise until failure! Meaning if you can do 10 try going until 14.


5) The Standing Lateral Raise

  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your arms at your sides and palms facing one another. 
  • Keep your chest up, back straight, and core engaged throughout the movement. 
  • Raise your arms out to the side so they form an “L” shape with your upper body (your elbows should be slightly bent), slowly lower them back down, then repeat for three sets of 12 reps each.
  • You can lower and raise the dumbbells to inline with your shoulders, behind your back and at the front of your midsection.


6) Farmers Walk

This is a compound exercise which targets your upper trapezius but also the hamstrings, glutes, quad, obliques and ab muscles.

  • This challenging exercise requires two dumbbells or kettlebells and a walkway of your desired length.
  • To perform the Farmers Walk you must first pick up the weight from the floor in a movement similar to a deadlift.
  • It is important to bend your knees, keeping your back straight and not over extending grabbing the weights from the floor.
  • Now keep your shoulders back with your dumbbells by your side like you are carrying heavy plastic shopping bags. Walk the straight line distance at a slow pace, breathing normally.
  • Once you have reached the target distance lower the weights to the floor again with bending your knees keeping your torso upright
  • Now you have had your short break in the seconds not minutes. Pick those weights back up and walk back to the starting point.
  • That is 1 rep! Do this 2 to 3 more times to get that burn.


7) Calf Machine Shoulder Shrug

This movement is doing the most well known traps muscle workout with a machine not well known to help build the upper body. However if you read below it will make sense.

  • First place your shoulders under pads on the machine as if you were going to work on your calf muscles.
  • Now instead of lowering the balls of your feet to raise again. Keep your feet flat and raise your shoulders to your ears as you would doing a barbell or dumbbell shrug and hold for at least a second.
  • Lower your shoulders slowly back to the starting position.
  • Do 15 reps of these for 4 sets.


Now these are not only exercises you can solely do to grow those trap muscles however these are proven to work when you work them correctly. They say shoulders and especially the trapezius muscles is the icing on the cake to a bodybuilding cake. Even in the combat sports game an opponent who has the big traps can be perceived to be the big dog in the ring. Now go my friend and grow them Legendary Real Deal Holyfield Traps


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