Trap exercises

Also called Trapezius

Trap exercises for the upper back and neck area, including shrugs and carries, with step-by-step form tips for home and gym.

1 exercise that target this muscle

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Traps

Showing 7 of 7 exercises

Dumbbell ShrugA dumbbell shrug lifts your shoulders straight up towards your ears to work the upper trapezius, with your grip working too.DumbbellsBeginner

Other exercises that also work this muscle

Dumbbell Shoulder PressThe dumbbell shoulder press pushes weights overhead to work the front and middle of your shoulders, along with your triceps and upper traps.ShouldersDumbbellsBeginner
Dumbbell Lateral RaiseA lateral raise lifts light dumbbells out to your sides to isolate the middle of your shoulder, the part that gives the shoulders their width.ShouldersDumbbellsBeginner
Band Pull-ApartA band pull-apart stretches a resistance band across your chest to work the rear shoulders and the muscles between your shoulder blades.ShouldersResistance bandBeginner
Farmer's CarryA farmer's carry is walking while holding a heavy weight in each hand, which builds grip strength and works your forearms, traps and core.ForearmsDumbbellsBeginner
One-Arm Dumbbell RowA one-arm dumbbell row pulls a weight towards your hip with your other hand supported on a bench, working your lats, the muscles between your shoulder blades and your biceps.Upper backDumbbellsBeginner
Inverted RowAn inverted row pulls your chest up to a low bar while your heels stay on the floor, working your upper back and biceps with your own bodyweight.Upper backPull-up barIntermediate

What do the traps do?

The trapezius is a large, diamond-shaped muscle from the base of the skull to the middle of the back. The upper part lifts the shoulders towards the ears, and the middle and lower parts pull the shoulder blades together and down.

How do you train your traps?

Shrugs train the upper traps directly. Carries make them work to hold heavy loads at your sides. Rows and pull-aparts train the middle and lower parts, which help keep the shoulder blades in a good position.

Exercises for other muscles

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