Muscle Group
Traps Exercises
The trapezius muscle spans from your neck to mid-back and is responsible for shoulder elevation, scapular retraction, and neck movements. Well-developed traps create an impressive upper back.
Traps Training Tips
Expert advice for maximizing your results
Don't roll shoulders - shrug straight up and down
Hold the peak contraction for maximum activation
Include face pulls for middle and lower traps
Heavy carries and deadlifts build trap thickness
All Traps Exercises
Browse 97 exercises targeting your traps
Alternating Hang Clean
Hamstrings
Anti-Gravity Press
Shoulders
Arm Circles
Shoulders
Atlas Stones
Lower Back
Axle Deadlift
Lower Back
Band Pull Apart
Shoulders
Barbell Deadlift
Lower Back
Barbell Shrug
Traps
Barbell Shrug Behind The Back
Traps
Bent Over Low-Pulley Side Lateral
Shoulders
Bent Over One-Arm Long Bar Row
Middle Back
Cable Seated Lateral Raise
Shoulders
Cable Shrugs
Traps
Calf-Machine Shoulder Shrug
Traps
Car Deadlift
Quadriceps
Cat Stretch
Lower Back
Chin To Chest Stretch
Neck
Circus Bell
Shoulders
Clean
Hamstrings
Clean Deadlift
Hamstrings
Clean Pull
Quadriceps
Clean Shrug
Traps
Clean and Jerk
Shoulders
Clean and Press
Shoulders
Clean from Blocks
Quadriceps
Conan's Wheel
Quadriceps
Cuban Press
Shoulders
Deadlift with Bands
Lower Back
Deadlift with Chains
Lower Back
Deficit Deadlift
Lower Back
Related Muscle Groups
These muscles often work together with your chest
Frequently Asked Questions
Common questions about traps training
How do I build bigger traps?
Focus on shrugs (barbell, dumbbell, or machine), face pulls, and heavy deadlifts. Holding heavy weights naturally stimulates trap growth.
Should I train traps with shoulders or back?
Traps can be trained with either. They work during shoulder exercises and back movements, so place them where they fit your split.
How heavy should I go on shrugs?
Use a weight that allows full range of motion with a pause at the top. Ego lifting with partial reps reduces effectiveness.
Ready to train your traps?
Check out our workout programs that include targeted traps training.