Traps Exercises

15 traps exercises with photo demos and step-by-step instructions.

Heavy shrugs and rack pulls dominate the upper-trap end; face pulls and band pull-aparts hit the middle and lower traps that posture-focused lifters under-train. Combine them in 1-2 weekly sessions, 8-14 total sets.

All Traps Exercises

• Barbell Shrug
• Barbell Shrug Behind The Back
• Cable Shrugs
• Calf-Machine Shoulder Shrug
• Clean Shrug
• Dumbbell Shrug
• Kettlebell Sumo High Pull
• Leverage Shrug
• Scapular Pull-Up
• Smith Machine Behind the Back Shrug
• Smith Machine Upright Row
• Snatch Shrug
• Standing Dumbbell Upright Row
• Upright Cable Row
• Upright Row - With Bands