The Best Workout for Traps

Are you looking for the best workout to build your traps? You’ve come to the right place! This article will provide you with the essential exercises that will help you effectively target your traps and achieve the desired results.

Quick facts: Best Workout For Traps

✅Exercises such as barbell shrugs, farmer’s walks and power cleans target the traps better than other exercises. (
✅Training traps with heavier weights can help build power and strength. (Men’s Health)
✅Incorporating supersets and drop sets can improve muscle growth and development in the traps. (Muscle & Performance Magazine)
✅Isometric holds are a great way to build both endurance and strength in the traps. (
✅Regularly performing exercises such as deadlifts, bent-over rows and upright rows can help reduce shoulder pain and improve posture. (Precision Nutrition)


The traps, or trapezius muscle, are an important muscle group in the body. They help to support the neck and shoulders and also help with engaging in activities such as pushing and pulling. For many athletes, trapping exercises are essential to build a strong base of stability and strength.

In this article, we’ll discuss the best workout for traps that will help you build impressive muscles without having to worry about injury or losing gains.

We’ll focus on compound workouts that target multiple muscles at once, using both free weights and machines, as well as some isolation exercises for those looking to sharpen their looks even further. This combination of different exercises will allow you to create an effective workout that focuses on all aspects of your trap muscles.

Anatomy of Traps

The trapezius (also known as “traps”) is a large muscle of the upper back region. It spans from the base of the neck to the lower back and is composed of three sections: the upper, middle and lower trapezius. Knowing about its anatomy is important for performing effective trap workouts.

The upper traps are responsible for neck movement such as shrugging and rotating the head side-to-side. This section also plays an important role in stabilizing shoulder motion during activities such as bench pressing.

The middle traps are involved in shoulder elevation when shrugging, while supporting scapular movements, such as protraction (pushing forward with your elbows bent outwards) and retraction (drawing your elbows together behind your back).

Finally, the lower traps help stabilize and depress (downwardly rotate) the shoulder blades against gravity during exercises involving pressing motions or other scapular retraction actions.

Understanding how each part works will allow you to target each section more effectively with specific exercises designed to strengthen those muscle fibers.

Exercises for Traps

Exercises that target the traps can be a great way to build muscle and strength. Exercises like shrugs, bent over rows, and upright rows can all be effective to work your traps and help you achieve your goals.

Let’s take a look at the best exercises for traps:

Dumbbell Shrugs

Dumbbell shrugs are a great overall exercise for working your traps. You can use either one or two dumbbells for this lift, but it is important to ensure that you maintain control over the entire range of motion by focusing on engaging your core and back muscles to keep your arms steady and parallel to the ground.

To perform the exercise, stand with your feet hip-width apart, holding the dumbbells in both hands with palms facing down. Keeping your core tight, inhale and lift both shoulders toward your ears while keeping the arms straight and maintaining neck and back alignment. Pause at the top of the movement before slowly returning back to starting position as you exhale. Maintaining focus on pushing through glutes and quads will help keep a neutral spine throughout this exercise.

If you are having trouble engaging your traps, focus on pushing through them while lifting as opposed to just relying on momentum from swinging arms or shoulders up.

Barbell Shrugs

Barbell shrugs are one of the most effective exercises for building strength in the trapezius muscles, also known as the traps. This exercise is performed by standing with a barbell placed on your thighs and simply shrugging your shoulders up and down.

The key to performing this exercise effectively is to focus on squeezing your shoulder blades together as you lift your shoulders towards your ears. Additionally, keep tension in the muscles by slowly releasing the weight back down while still keeping the shoulder blades squeezed together.

To make sure that you’re lifting safely, start with light weight and work your way up to heavier weights as you get more comfortable with the movement. Barbell shrugs are a great exercise for building size and strength in the traps, so make sure to add them into your routine!

Upright Rows

Upright rows are one of the best exercises for targeting your traps. This exercise works most of the upper body muscles, specifically targeting your shoulders and traps.

The upright row is done by standing with your feet shoulder-width apart, holding a barbell in both hands. From this standing position, you raise the barbell upwards towards your chin until it passes just under it and then lower it back down to starting position.

You should use a moderate weight for this exercise that won’t cause too much strain on your shoulders or wrists. It is important to keep good form when performing this exercise as poor form can cause injury due to the sudden jerking motion caused by using heavier weight than you can handle.

Other variations of this exercise include dumbbell rows and cable upright rows which involve using cables or dumbbells instead of a barbell for more variation and intensity when working out.

Face Pulls

Face Pulls are a great exercise for targeting the upper traps and other muscles that make up the shoulder area. The motion of a Face Pull is simple – you’ll stand facing a cable machine with one end of an attachment connected to the bottom and another end hooked up to the high pulley. You’ll then grab onto each side of the attachment, lean back slightly, and pull the ends towards your face. Doing this will effectively target your traps as well as your rhomboids and rotator cuffs.

It’s important to keep proper form throughout this exercise, so it’s best to have a trainer nearby in order to ensure that you’re getting maximum benefit from each repetition. Additionally, efficient execution will also ensure that you don’t cause any unnecessary stress or strain on your body while doing this exercise.

Rack Pulls

Rack Pulls are one of the best exercises for targeting your traps. This exercise works your traps, shoulders, and lats all in one movement.

To do this exercise, set up a rack with the barbell placed at roughly knee-height and stand in front of the bar with a shoulder-width stance. Grab onto the bar with an overhand grip slightly wider than shoulder-width apart and begin to pull on the bar until you stand fully erect with your traps engaged. Make sure to keep your core tight as you pull and avoid throwing your back into it as you try to lift up the weight.

Rack Pulls can be done for high reps as a finisher exercise or for lower reps (3-5) if you are looking to put on muscle mass. Do 3 sets of 8 – 12 reps each for best results!

Workout Routine

Having an effective workout routine is essential for building and maintaining strong traps. There are many different exercises that can be done to target the traps, such as shrugs, cleans, and rows. In this article, we’ll look at the best workout routine to get your traps looking strong and toned.


The beginner workout for traps is designed for those just starting out on their weightlifting journey. It is important to start slowly and focus on form in order to ensure safety and get the best gains possible. For the beginner’s trap routine, it is best to keep the reps fairly low (12-15) and the weight moderate so that it can be done safely with good form. This routine should be done two to three times per week in order to promote growth and strength.

The exercises in a beginner’s trap routine typically include:

  • Shoulder shrugs
  • Upright rows
  • Bent-over rows
  • Face pulls
  • Lateral raises
  • High pulls

Doing these exercises with correct form will help ensure that you are engaging your traps correctly while also protecting your body from injury. Taking a few extra minutes for stretching beforehand can also help warm up your muscles before starting the workout routine.


An Intermediate workout routine for traps is an excellent choice for those looking to build up their neck and shoulder strength and definition. This type of routine focuses on standard exercises like shrugs, lateral raises, bent-over lateral raises, and barbell upright rows. With these exercises combined with free weights and a few sets a day (at least three days a week), you should see impressive gains in strength.

It’s important to do each exercise slowly with perfect form and to focus on the contraction at the peak of the motion to get the best results. This type of routine is great for people who may have been working out regularly but want to take it up a notch while still avoiding overtraining or injury.


The advanced workout routine for traps is a valuable and effective way for those who have already developed a strong base in the trap muscles to build even more muscle and strength. This workout should be done in two parts: one day focusing on heavy weight/low rep exercises, and the other day focusing on lighter weight/high rep exercises.

During the heavy weight days, focus on compound exercises such as barbell shrugs, power cleans, and dumbbell upright rows. On lighter weight days, focus on isolation exercises such as cable face pulls, Scott curls, or overhead tricep extensions. Additionally, it is important to train traps in a variety of angles to attain optimal muscle development; use inclines, declines and flat surfaces on all your lifts. Remember to warm up properly before any workout routine that utilizes heavy weights.

Finally, it is essential to focus on diet when trying to add mass; stay well-hydrated while eating plenty of healthy foods that are high in protein!


A strong, muscular back and traps is a desirable physical trait to many. Luckily, it is perfectly achievable with the right exercises, performed with the correct form and technique. The most effective workout for traps involves compound movements like deadlifts, rows and shoulder presses as well as direct isolation exercises like shrugs and face pulls.

As each muscle group works together, your traps become stronger and more defined.

The frequency of your workouts should be based on your goals—the more often you work out the better results you’re likely to see. And when performing these exercises, make sure that you’re using correct form to maximize results while reducing injury risk. With patience, consistency and hard work this routine can help you soon reach your desired goal of having strong traps!

FAQs about: Best Workout For Traps

Q1: What is the best workout for traps?

A1: The best workout for traps includes exercises such as shrugs, bent-over lateral raises, and upright rows.

Q2: How often should I work out my traps?

A2: You should work out your traps two to three times per week.

Q3: How many sets and repetitions should I do when working out my traps?

A3: When working out your traps, you should do 3-4 sets of 8-12 repetitions.

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