Trap Exercises

19 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Barbell

Kettlebell Sumo High Pull

Kettlebell

Upper trapsGluteus maximus

Smith Machine Upright Row

Standing Dumbbell Upright Row

Upright Row - With Bands

Barbell Shrug Behind The Back

Calf-Machine Shoulder Shrug

Smith Machine Behind the Back Shrug

Incline Dumbbell Shrug

Programs with these exercises

4-Day Bodybuilding Split

Four days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.

Intermediate · 4 times a week · Gym 5-Day Body Part Split

Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.

Advanced · 5 times a week · Gym Shoulder Workout

All three delt heads: overhead press, lateral raises, reverse flyes and face pulls, plus shrugs for the traps.

Beginner · once a week · Gym Pull-Up Progression: From Zero to Your First Pull-Up

Three times a week: scapular pull-ups, band-assisted pull-ups, inverted rows and max attempts — your first clean reps in 6–8 weeks.

Beginner · 3 times a week · Home