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

Workout 1 Traps (complete development)

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Workout

Workout 2 Traps (Power & strength focus)

Superman

Warming-up

1 10 reps

2 10 reps

Rest: 30 sec between sets

Bent Over Row With Towel

Warming-up

1 10 reps

2 10 reps

Rest: 45 sec between sets

Dumbbell Shrug

Rest: 105 - 120 sec between sets

Barbell Bent Over Row

1 6 - 8

2 6 - 8

3 6 - 8

Rest: 105 - 120 sec between sets

Kettlebell Upright Row

1 8 - 10

2 8 - 10

3 8 - 10

Rest: 120 sec between sets

Farmers Walk

1 40 - 50 steps

2 40 - 50 steps

3 40 - 50 steps

Rest: 120 sec between sets

Frequently asked questions: best trap workouts

Are traps only about aesthetics?

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.

What are the best exercises for developing the traps?

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.

How often should I train my traps?

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.

How do I target the lower traps specifically?

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.

Should I use straps for heavy shrugs or carries?

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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