Exercises for traps
97 exercises that train traps, primary or secondary. Tap for technique and tips.
The trapezius extends from the neck down the spine and toward the shoulder blades – a large muscle with three distinct regions that control both shoulder movement and neck stability. Train it unevenly or carelessly and you'll feel it fast: stiff neck, rounded shoulders, difficulty maintaining posture under heavy loads.
The exercise library contains 97 trap variations across barbells, dumbbells, kettlebells, cable machines, resistance bands, and machines. The barbell dominates with 42 options – but there's good reason to venture beyond that.
Fundamentals: shrugs and deadlift variations
Shrugs are the starting point for most lifters. Barbell shrugs are heavy and easy to load; behind-the-neck shrugs change the angle and hit the middle portion differently; shrug machine variations eliminate balance demands and let you focus purely on tension. Cable shrugs provide constant resistance through the full range of motion – an excellent complement when you want to eliminate the sticking point at the bottom.
Axle deadlifts and trap bar deadlifts are heavy compound movements where the trapezius works isometrically under significant load. They build thickness and strength in ways isolation exercises cannot match.
Olympic lifts and explosive power
Power cleans, clean pulls, high pulls, and clean-grip front squats demand explosive trapezius activation to drive the bar upward. These are movements that build force transfer rather than pure isolation – and they stress the upper traps in a way that shrugs alone cannot replicate.
If you're new to Olympic lifting, power cleans from blocks are an excellent way to learn the technique without managing the full range of motion from the floor. Push presses and shoulder press variants combine the trapezius with overhead demands and are an efficient way to work multiple regions in a single set.
Mobility, cable work, and supplemental exercises
A well-developed trapezius needs movement through its full range. Band pull-aparts and low-cable bent-pec flyes activate the lower and middle portions, which are often undertrained. Seated cable lateral raises and single-arm bent-over rows with a straight bar provide cable work from varied angles.
For mobility and recovery, include cat-cow stretches, chin-to-chest stretches, and arm circles. Anti-gravity presses and pullovers are more unusual options if you want to challenge coordination or break a training plateau. Choose based on available equipment, your goals, and where in the muscle you feel you need more stimulus.