Rich Gaspari's Workout Tips - Traps Exercise – Rear Trap Shrug: A good exercise for the traps. Hold a barbell, Smith machine or even dumbbells from the back. Bring it up from the back, right over your butt. This works right into the back and lower part of the traps and the rear delt. It gives the trap a great look when posing in the rear double bicep. Rich Gaspari (Former Arnold Classic Champion & 3x Mr Olympia runner up) & Nick Jones (World Bodybuilding Champion).