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Traps Exercises

1 exercises that target the traps, plus 5 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.

Front
Back

Traps

Upper trapezius

What it does

Shrugs the shoulders up and steadies the shoulder blades under load.

How to train it

Shrugs, heavy deadlifts and carries. Pause at the top of a shrug instead of rolling the shoulders.

Best exercises for your traps

Dumbbell Shrug — works the traps

Dumbbell Shrug

Traps· Dumbbells

Also works your traps

Not the main target in these, but a hard-working supporting muscle.

Deadlift — works the glutes and hamstrings and lower back

Deadlift

GlutesHamstringsLower Back
Face Pull — works the rear delts and upper back

Face Pull

Rear DeltsUpper Back
Overhead Press — works the front delts

Overhead Press

Front Delts
Dumbbell Lateral Raise — works the side delts

Dumbbell Lateral Raise

Side Delts
Bent-Over Rear Delt Fly — works the rear delts

Bent-Over Rear Delt Fly

Rear Delts

Other muscles

ChestFront DeltsSide DeltsRear DeltsBicepsTricepsForearmsLatsUpper BackLower BackAbsObliquesGlutesOuter HipsInner ThighsQuadsHamstringsCalves

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