Traps Exercises
1 exercises that target the traps, plus 10 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.
A 20-minute traps workout
What the plan builder would pick for your setup, guided set by set with timed rests. Your weights and reps stay on this device.
- Overhead Press3 × 6–10
- Dumbbell Lateral Raise3 × 10–15
- Face Pull3 × 10–15
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
Also works your traps
Not the main target in these, but a hard-working supporting muscle.
Deadlift
GlutesHamstringsLower Back
Face Pull
Rear DeltsUpper Back
Overhead Press
Front Delts
Dumbbell Lateral Raise
Side Delts
Bent-Over Rear Delt Fly
Rear Delts
Pike Push-Up
Front Delts
Cable Lateral Raise
Side Delts
Cable Rear Delt Fly
Rear Delts
Reverse Pec Deck
Rear Delts
Wide-Grip Seated Cable Row
Upper BackRear Delts