15 Best Exercises for Traps

For a more muscular and powerful-looking upper back and neck, focusing on your trapezius muscles is key. The trapezius, a diamond-shaped muscle covering your shoulders, neck, and upper back, needs targeted exercises for effective growth and strengthening. These exercises involve various movements like lifting, pulling, or stabilizing weights, directly working the traps. Whether you’re into contact sports, weightlifting, or just aiming to enhance your upper body aesthetics, regular trap exercises can make a big difference. Here, we’ve selected 15 top exercises to help you build stronger and more prominent traps.

15 Best Exercises for Traps

Here are the 15 best exercises for traps that will help you develop mass, strength, and muscular endurance.

1. Barbell Shrugs: Stand with feet shoulder-width apart, hold a barbell in front of you, and lift your shoulders up towards your ears.
2. Dumbbell Shrugs: Similar to barbell shrugs but using dumbbells, allowing for a greater range of motion.
3. Upright Rows: Hold a barbell or dumbbells in front of you and lift it straight up to your chest, keeping it close to your body.
4. Face Pulls: Use a cable machine with a rope attachment. Pull the rope towards your face while keeping your upper arms parallel to the ground.
5. Farmer’s Walk: Hold heavy weights in each hand and walk a specified distance. This engages your traps as you stabilize the weights.
6. Kettlebell Swings: Swinging a kettlebell not only works your lower body but also engages your traps as you control the weight.
7. Deadlifts: While primarily a lower body exercise, deadlifts also work your traps, especially as you pull the weight and reach the upright position.
8. Rack Pulls: A variation of deadlifts that starts with the bar elevated. This allows for more focus on the upper back and traps.
9. Smith Machine Shrugs: Performing shrugs on a Smith machine can provide stability and allow you to focus solely on shrugging movements.
10. Cable Shrugs: Using a cable machine to perform shrugs ensures constant tension on the traps throughout the exercise.
11. Snatch Grip High Pull: A compound movement where you lift a barbell from the ground to your chin, using a wide grip.
12. Seated Dumbbell Shrugs: Performing shrugs while seated can help eliminate the use of momentum, making the exercise more challenging.
13. Butterfly Shrugs: These involve shrugging with your arms extended to your sides, like a butterfly, usually with dumbbells.
14. Incline Dumbbell Shrugs: Performed on an incline bench; this variation changes the angle of the shrug, targeting different fibers of the traps.
15. Barbell Row to Neck: Similar to a traditional barbell row, but you pull the bar towards your neck instead of your waist, emphasizing the traps more.

Tips for effective trap training

To ensure that you are getting the most out of your trap workouts, here are some key tips to keep in mind:

1. Focus on Proper Form:

When performing trap exercises, it’s crucial to maintain proper form throughout each movement. This not only helps to target the traps effectively but also reduces the risk of injury. Pay attention to your posture, engage your core, and use controlled movements to activate the muscles properly.

2. Gradually Increase Weight:

Progressive overload is essential for muscle growth and strength development. As you become comfortable with a certain weight, gradually increase the load to continue challenging your traps. This can be achieved by adding more weight, using resistance bands, or adjusting the angle of the exercise.

3. Incorporate a Variety of Exercises:

To target the traps from different angles and stimulate maximum muscle growth, it’s important to incorporate a variety of trap exercises into your training routine. This ensures that all parts of the traps are properly engaged and developed. Some effective exercises you can try include shrugs, deadlift variations, upright rows, and face pulls.

4. Don’t Forget About Recovery:

Allowing your traps to rest and recover is just as important as the workout itself. Make sure to incorporate rest days into your training program and prioritize proper nutrition and sleep. This will give your muscles the time they need to repair and grow, resulting in better overall trap development.

Frequently Asked Questions

Do pushups work traps?

Yes, pushups can work the lower trapezius muscles. Narrow-base push-ups are especially effective for strengthening the lower trapezius muscles regardless of support surfaces.

How do you hit traps properly?

To hit traps properly, incorporate exercises like shrugs, barbell deadlifts, rack pulls, upright rows, and face pulls into your workout routine. These exercises target the trapezius muscles from different angles, helping to develop and strengthen them effectively.

Should I go heavy on traps?

Going heavy on traps alone may not be the most effective approach. Use lighter weights with a full range of motion and perform shrugs with controlled, deliberate speed to maximize trap development.