Traps exercises

Traps: 90+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

Open in the exercise browser

How the traps work

The trapezius is a large, diamond-shaped muscle that runs from the base of the skull down the middle of the back and out to the shoulders. Its three parts do different jobs. The upper traps lift the shoulders up towards the ears. The middle traps pull the shoulder blades together. The lower traps draw them down and help them rotate as you lift the arms overhead.

Strong traps support heavy carries and deadlifts, and a healthy overhead reach depends on the middle and lower parts.

How to train it

Shrugs and heavy carries build the upper traps. For the middle and lower traps, use Y-raises, rows and shrugs with a slight lean forward. Hold heavy shrugs at the top for a second instead of rolling the shoulders.

The traps also get a lot of work from deadlifts and rows, so a few direct sets once or twice a week usually do the job.

Six to start with

  1. 1
    IntermediateBarbell Shrug

    The main heavy exercise for the upper traps. Lift straight up, pause, lower slowly.

  2. 2
    BeginnerDumbbell Shrug

    The weights at your sides give a natural path and a slightly longer range.

  3. 3
    BeginnerTrap-Bar Shrug

    A neutral grip, with the load in line with the body, makes heavy shrugs comfortable.

  4. 4
    BeginnerFarmer's Carry

    Walking with heavy weights trains the traps, grip and core together.

  5. 5
    IntermediateKelso Shrug

    Leaning forward on a bench aims the shrug at the middle traps, pulling the shoulder blades together.

  6. 6
    BeginnerProne Incline Y-Raise

    Light raises in a Y shape for the lower traps, which help keep the shoulders healthy.

All 90+ trap exercises