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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.

How often should you train traps?

1-2 sessions per week, 8-14 weekly sets. The upper traps grow easily with heavy shrugs and deadlifts; the middle and lower traps need dedicated face-pull and pull-apart work that most lifters skip.

Common traps training mistakes

  • Rolling the shoulders during shrugs — shrug straight up. Rolling shifts load to the rotator cuff and does nothing extra for the traps.
  • Only training the upper traps — face pulls, prone Y-raises, and band pull-aparts hit the middle and lower traps that posture-focused lifters under-develop.
  • Going too heavy on shrugs — at 1RM-style loads the range of motion collapses. 8-15 rep sets with full range of motion build more trap mass than 3-rep grinders.

Frequently asked questions about traps training

How do I grow my traps?

Heavy shrug variants (dumbbell, barbell, trap-bar) for the upper traps, plus face pulls and prone Y-raises for the mid and lower traps. 1-2 sessions per week, 8-14 weekly sets.

Do deadlifts grow traps?

Yes — the traps are heavily loaded isometrically during deadlifts. Combined with dedicated shrugs, deadlifts are one of the fastest paths to trap development.

Best rep range for traps?

Heavy shrugs work best at 8-15 reps with full range of motion. Going much heavier (3-5 reps) reduces ROM and gives diminishing returns.

Are face pulls really necessary?

For posture and balanced shoulder health, yes. They target the mid and lower traps + rear delts, which most lifters chronically under-train.

How often should I train traps?

1-2 dedicated sessions per week. The upper traps also get hit hard by every overhead press, pull-up, and deadlift, so excessive direct volume is rarely necessary.

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

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