Exercises for the Trapezius Upper

Trapezius Upper: 300+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the upper trapezius does

The upper trapezius runs from the base of the skull and the neck down to the outer collarbone. It lifts the shoulders towards the ears (shrugging) and helps rotate the shoulder blades when you raise the arms. It also takes the load when you carry heavy weights.

How to train it

Shrugs and heavy carries are the main exercises. Lift straight up, pause at the top and lower slowly, rather than rolling the shoulders.

Five to start with

  1. 1
    IntermediateBarbell Shrug

    The main heavy shrug for the upper traps.

  2. 2
    BeginnerDumbbell Shrug

    Dumbbells at your sides give a natural path.

  3. 3
    BeginnerTrap-Bar Shrug

    A neutral grip makes heavy shrugs comfortable.

  4. 4
    BeginnerFarmer's Carry

    Walking with heavy weights loads the traps, grip and core.

  5. 5
    IntermediateDumbbell Overhead Shrug

    Shrugging with the arms overhead trains the traps as they work in reaching.

All 300+ exercises that work the upper trapezius