Build upper body power and posture
Best Trap workouts
Your trapezius muscles are more than just a visual powerhouse: they’re essential for posture, shoulder stability, and upper body strength. These workouts target all areas of the traps, from the upper region (shrugs, carries) to the mid and lower traps (rows, pulls), helping you build mass, improve alignment, and reduce injury risk in heavy compound lifts.
Workout 1 Traps (complete development)
This workout builds thick, powerful traps from every angle. Shrugs and upright rows pack size onto the upper traps, while face pulls keep your shoulders strong and healthy. Superman holds add lower back stability, and the farmer’s walk ties it all together with real-world strength. Perfect if you want bigger, stronger traps that not only look solid but also support better posture and pulling power.
Resistance Band Pull Apart
Cat Cow Stretch
Dumbbell Shrug
Barbell Upright Row
Cable Standing Face Pull (With Rope)
Superman
Farmers Walk
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Workout 2 Traps (Power & strength focus)
This workout builds big, powerful traps with heavy lifts and loaded carries. After warming up, you’ll hit shrugs and barbell rows for strength, upright rows for size, and finish with farmer’s walks to test grip and trap endurance. Perfect if you want traps that aren’t just for show but also give you serious pulling power and stability in heavy lifts.
Superman
Bent Over Row With Towel
Dumbbell Shrug
Barbell Bent Over Row
Kettlebell Upright Row
Farmers Walk
Frequently asked questions: best trap workouts
Not at all. While strong traps contribute to a more muscular upper body look, they also stabilize the neck, support scapular movement, and enhance overall shoulder health. Functional strength in the traps can reduce your risk of injury and improve performance in sports and lifts.
Top trap exercises include barbell and dumbbell shrugs (for upper traps), face pulls and upright rows (for mid traps), and prone Y-raises or rack pulls (for lower traps). Heavy carries like farmer’s walks also engage the entire trap region while building grip and core strength.
You can train traps directly 1–2 times per week. However, they’re also activated during compound lifts like deadlifts, rows, and cleans. If you’re lifting heavy regularly, direct trap isolation may only be needed once a week to complement your routine.
The lower traps are often neglected but can be isolated with exercises like prone Y-raises, incline shrugs, and cable face pulls with a downward angle. Training these muscles improves scapular control and posture, especially important for overhead athletes or desk workers.
If your grip gives out before your traps are fully worked, using straps can help you lift heavier and maintain good form. However, it’s also important to train grip strength separately to avoid dependency and improve overall pulling performance.
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You’ve just explored some of the most effective traps workouts: ideal for building strength, posture, and that strong upper-body look. With the app, you can build a routine that targets your traps with purpose and fits seamlessly into your weekly training.
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