Trap exercises.
From your neck to your mid-back: the exercises that train your upper, middle and lower traps best.
- As the main muscle
- 6
- As a helper muscle
- 19
Meet the muscles
The trapezius is a large diamond-shaped muscle. The upper part lifts your shoulders, as in a shrug, and gives the look of a thick neck.
The middle and lower parts pull your shoulder blades together and down. They work in rows, face pulls and any lift that keeps your shoulders back.
Traps
Trap workout
A 15-minute trap block you can add to a back or shoulder day.
- Shrug4 × 10-15
- Face Pull3 × 15
- Farmer's Walk3 × 30-40 m
All trap exercises
Strength4
Power and cardio1
Mobility and stretching1
As a helper muscle19
Arnold Press
Battle Ropes+2 variations
Cable Lateral Raise
Cat-Cow+5 variations
Dead Hang+1 variation
Deadlift+5 variations
Dumbbell Row+1 variation
Dumbbell Shoulder Press+4 variations
Face Pull+4 variations
Machine Shoulder Press+1 variation
Overhead Press+5 variations
Pike Push-Up+2 variations
Power Clean+7 variations
Rear Delt Fly+5 variations
Rowing Machine+1 variation
Stiff-Leg Deadlift
T-Bar Row
Thruster
Trap Bar Deadlift
FAQ
Do shrugs build your neck?
They grow your upper traps, which makes your neck look thicker, but they don't train the neck muscles directly.
Do I need to train traps separately?
It works in deadlifts and rows, but shrugs help if you want more size up top.
Barbell or dumbbells for shrugs?
Both work: a barbell allows more weight and dumbbells a more natural path.
How do I train the mid and lower traps?
With chest-supported rows, face pulls and rear delt flyes, pulling your shoulder blades back and down.
Train your traps with Nuvana.
