Learn More About the Traps
Traps muscles help with shoulder elevation and scapular movement and are found in the upper back and neck. Find out how to target and train the traps effectively.
Featured Traps Exercises
In this section you will find a number of featured traps exercises. This section changes each time this site updates so check back often and maybe you'll discover a great new technique.
A direct trap-building movement using a machine for consistent load and control.
This exercise targets the traps and shoulders with constant resistance from bands.
Smith Machine Behind the Back Shrug targets your traps along with the shoulders. It is great for building balanced strength and improving control.
A full-body kettlebell drill that trains explosive power and upper back coordination.
All Traps Exercises
This section contains every traps exercise that we have in our system. If you know of some that we're missing, please contact us.
Barbell Shrug Behind The Back
Barbell Shrugs Behind The Back target the traps, forearms, and upper back. They help improve shoulder stability and posture.
Barbell Shrug
Barbell Shrugs strengthen the traps and upper back while improving posture and pulling power. This exercise uses a barbell to load the upper shoulders effectively.
Cable Shrugs
Cable Shrugs target your traps. They are great for building balanced strength and improving control.
Calf-Machine Shoulder Shrug
Calf-Machine Shoulder Shrug targets your traps. It is great for building balanced strength and improving control.
Clean Shrug
Clean Shrugs build trap strength and reinforce clean technique.
Dumbbell Shrug
A straightforward isolation lift to build trap definition and shoulder support.
Kettlebell Sumo High Pull
A full-body kettlebell drill that trains explosive power and upper back coordination.
Leverage Shrug
A direct trap-building movement using a machine for consistent load and control.
Scapular Pull-Up
A beginner-friendly bodyweight drill that targets the traps and lats for better posture and control.
Smith Machine Behind the Back Shrug
Smith Machine Behind the Back Shrug targets your traps along with the shoulders. It is great for building balanced strength and improving control.
Smith Machine Upright Row
Smith Machine Upright Row targets your traps along with the biceps, middle back and shoulders. It is great for building balanced strength and improving control.
Snatch Shrug
Snatch Shrug targets your traps along with the forearms and shoulders. It is great for building balanced strength and improving control.
Standing Dumbbell Upright Row
Standing Dumbbell Upright Row targets the upper back and improves postural strength.
Upright Cable Row
Upright Cable Row targets the traps and shoulders with precise cable resistance.
Upright Row - With Bands
This exercise targets the traps and shoulders with constant resistance from bands.