If you want bigger, stronger traps, you need more than just endless shrugs. The most effective trap exercises include heavy deadlift variations, loaded carries, targeted shrugs, and pull-based movements that directly train the trapezius.
These moves not only add serious size to your upper back but also improve posture, shoulder stability, and pulling power.
The trapezius is one of the largest and most important back muscles, spanning your neck, shoulders, and mid-spine. A well-developed trapezius gives you a broader, stronger look while supporting performance in heavy lifts like deadlifts, presses, and Olympic movements. Strong traps are also key for preventing injuries and maintaining good posture during training.
In this guide, you’ll discover 17 of the best trap exercises—from beginner-friendly shrugs to advanced upper trap workouts and carry variations. Each movement includes benefits, step-by-step form tips, and variations so you can build both trap size and strength effectively.
Why Train the Trapezius?
The trapezius is a three-part muscle:
- Upper traps: Elevate and stabilize the shoulders.
- Middle traps: Retract the shoulder blades.
- Lower traps: Depress and stabilize the scapula.
Training all three regions builds balance, prevents shoulder pain, and contributes to a powerful, athletic physique.
Benefits of Training Your Traps
Building strong traps goes beyond aesthetics. Key benefits include:
- Better posture → Prevents rounded shoulders and forward head posture.
- Improved shoulder health → Supports the rotator cuff and stabilizes overhead lifts.
- Athletic performance → Crucial for grappling, tackling, and explosive movements.
- Neck and spine protection → Strong traps shield your cervical spine during heavy lifts.
- Confidence and presence → Broad, developed traps create a more powerful upper-body look.
17 Best Trap Exercises
Building big, powerful traps isn’t just about looks—it’s about strength, posture, and injury resilience. The trapezius muscles stabilize your shoulders, support heavy lifts, and improve athletic performance.
Below are the 17 best trap exercises, categorized into heavy compound lifts, carries, isolation moves, and accessory builders.
Heavy Compound Lifts
1. Barbell Deadlift
Why it works: The ultimate trap builder—traps contract isometrically to stabilize shoulders, especially at lockout.
Muscles worked: Trapezius (upper, mid), erector spinae, glutes, hamstrings, lats, forearms.
How to do it:
- Stand with feet shoulder-width apart.
- Grip the bar just outside your knees.
- Keep chest tall, shoulders packed, and back flat.
- Drive through your legs to lift bar until standing tall.
Trainer Tip: Keep shoulders pulled back for maximum trap engagement.
2. Trap Bar Deadlift
Why it works: Neutral grip and upright torso reduce spinal stress while overloading traps.
Muscles worked: Traps, quads, glutes, hamstrings, core.
How to do it:
- Step inside trap bar and grip handles.
- Brace core and drive through legs and hips.
- Stand upright while keeping chest tall.
Trainer Tip: Safely lift heavier than with a barbell for trap overload.
3. Rack Pull
Why it works: Partial deadlift emphasizing trap contraction at lockout.
Muscles worked: Upper traps, erectors, glutes, forearms.
How to do it:
- Set bar on rack just above knee level.
- Grip bar with overhand or mixed grip.
- Drive hips forward and pull bar up to lockout.
- Hold 1–2 seconds, then lower under control.
Trainer Tip: Use heavy loads but strict lockout pauses for best results.
Carry and Grip Movements
4. Farmer’s Walk
Why it works: Builds traps dynamically through loaded scapular stability.
Muscles worked: Upper traps, forearms, core, erectors.
How to do it:
- Pick up heavy dumbbells or farmer’s handles at your sides.
- Stand tall with chest up and shoulders back.
- Walk forward with short, controlled steps.
Trainer Tip: Avoid leaning forward—stay upright for full trap activation.
5. Overhead Carry
Why it works: Strengthens traps and stabilizers through overhead posture.
Muscles worked: Upper traps, delts, core.
How to do it:
- Press dumbbells/kettlebells overhead.
- Lock elbows and engage core.
- Walk slowly while keeping arms stable.
Trainer Tip: Don’t flare ribs—keep spine neutral.
Isolation Shrug Variations
6. Barbell Shrug
Why it works: Maximum overload for trap growth.
Muscles worked: Upper traps.
How to do it:
- Hold barbell in front of thighs.
- Shrug shoulders straight upward.
- Pause briefly at the top.
- Lower slowly under control.
Trainer Tip: No rolling—just vertical motion.
7. Dumbbell Shrug
Why it works: More range of motion than barbell shrug.
Muscles worked: Upper traps.
How to do it:
- Hold dumbbells at your sides.
- Shrug shoulders upward as high as possible.
- Hold 1–2 seconds.
- Lower with control.
Trainer Tip: Focus on slow, deliberate contractions.
8. Incline Dumbbell Shrug
Why it works: Chest support removes momentum, isolating traps.
Muscles worked: Upper and mid traps.
How to do it:
- Lie chest-down on incline bench.
- Hold dumbbells below shoulders.
- Shrug shoulders upward toward ears.
- Pause, then lower.
Trainer Tip: Let arms hang relaxed—don’t bend elbows.
9. Behind-the-Back Barbell Shrug
Why it works: Adjusts angle, emphasizing mid-traps.
Muscles worked: Mid traps, rhomboids, upper traps.
How to do it:
- Hold barbell behind glutes.
- Keep chest tall and shoulders back.
- Shrug bar upward behind your body.
- Lower with control.
Trainer Tip: Lighter weights ensure smoother movement.
10. Dumbbell Jump Shrug
Why it works: Builds explosive trap power.
Muscles worked: Traps, erectors, glutes, quads.
How to do it:
- Hold dumbbells at sides.
- Dip slightly at knees and hips.
- Explosively jump while shrugging.
- Land softly and reset.
Trainer Tip: Low reps, explosive focus—not heavy grinding.
11. Cable Shrugs
Why it works: Constant resistance for hypertrophy.
Muscles worked: Upper traps.
How to do it:
- Stand facing cable stack with handle/bar.
- Grip and stand tall.
- Shrug shoulders upward and pause.
- Lower slowly under control.
Trainer Tip: Try both front and behind-the-body setups.
Pull-Based Exercises
12. Upright Row (Barbell or Dumbbell)
Why it works: Strong trap activation with vertical pulling.
Muscles worked: Upper traps, delts, forearms.
How to do it:
- Grip bar/dumbbells with overhand grip.
- Pull to mid-chest with elbows high.
- Pause, then lower.
Trainer Tip: Stop at chest height—don’t over-pull.
13. Face Pull
Why it works: Mid-trap builder that improves posture.
Muscles worked: Mid traps, rear delts, rhomboids.
How to do it:
- Set rope attachment at face height.
- Grip with overhand/neutral grip.
- Pull rope toward forehead, elbows high.
- Squeeze shoulder blades together.
Trainer Tip: Control movement—don’t yank the rope.
14. Barbell Row / Pendlay Row
Why it works: Heavy row for overall trap and back strength.
Muscles worked: Mid traps, lats, rhomboids, erectors.
How to do it:
- Bend at hips with flat back.
- Grip barbell with overhand grip.
- Row bar to midsection.
- Lower under control.
Trainer Tip: Avoid jerking—use strict form.
15. Incline Dumbbell Row
Why it works: Chest support reduces lower-back stress, isolates traps.
Muscles worked: Mid traps, rhomboids, rear delts.
How to do it:
- Lie chest-down on incline bench.
- Hold dumbbells below shoulders.
- Row weights toward ribs.
- Pause, then lower.
Trainer Tip: Add a slow eccentric for more trap activation.
16. Pull-Up Shrug
Why it works: Bodyweight isolation for upper traps.
Muscles worked: Upper traps, lats (stabilizers).
How to do it:
- Hang from pull-up bar with arms straight.
- Shrug shoulders upward without bending elbows.
- Hold briefly, then lower.
Trainer Tip: Great high-rep finisher for trap endurance.
Shoulder-Involved Trap Builders
17. Dumbbell Lateral Raise
Why it works: Shoulder move that also recruits upper traps.
Muscles worked: Upper traps, lateral delts.
How to do it:
- Hold dumbbells at sides.
- Raise arms outward to shoulder height.
- Pause, then lower slowly.
Trainer Tip: Use light weights and avoid swinging.
Programming Tips for Trap Growth
- Frequency: Train traps 2–3 times per week.
- Volume: 3–5 sets per exercise, 8–15 reps for hypertrophy.
- Progression: Gradually increase load, range of motion, or time under tension.
- Balance: Include both heavy compound lifts and isolation shrugs for complete development.
Trap Training for Beginners vs. Advanced Lifters
- Beginners: Focus on foundational lifts (deadlifts, shrugs, farmer’s carries). Train twice per week with lighter weights and perfect form first.
- Intermediate lifters: Add isolation variations like behind-the-back shrugs and upright rows. Progressively overload with moderate to heavy weights.
- Advanced lifters: Use explosive moves (jump shrugs, Olympic lifts), higher volume, and intensity techniques (drop sets, pauses) for maximum growth.
Common Mistakes to Avoid
- Using excessive weight and bouncing shrugs.
- Neglecting mid and lower traps (overemphasis on shrugs only).
- Poor posture during carries or deadlifts.
- Skipping warm-ups and mobility drills.
FAQs
1. What is the best exercise for overall trap size?
Barbell shrugs and deadlifts are considered the best, as they allow maximum load and trap recruitment.
2. Can bodyweight exercises build traps?
Yes—pull-up shrugs and scapular wall slides strengthen traps without weights.
3. Are upright rows safe for traps?
They can be, if performed with a wide grip and controlled motion. Avoid if you have shoulder impingement issues.
4. How often should I train traps?
2–3 times per week is ideal for most lifters, ensuring recovery between sessions.
5. Do traps grow better with heavy or light weights?
Both. Heavy compounds build strength, while moderate isolation work builds hypertrophy.
6. Are traps important for athletes?
Yes—strong traps improve tackling, punching power, and overall upper-body resilience.
Conclusion
The 17 best trap exercises to build strength and size combine heavy lifts, shrugs, carries, and targeted pulls. A balanced approach not only enhances your physique but also boosts performance, posture, and injury prevention.
👉 Start incorporating 2–3 of these trap exercises into your weekly routine for visible results in strength and aesthetics.
References
- Ekstrom RA, Soderberg GL, Donatelli RA. Surface electromyographic analysis of exercises for the trapezius and serratus anterior. Journal of Orthopaedic & Sports Physical Therapy. 2003;33(5):247–258.
👉 Identifies which exercises best activate upper, middle, and lower traps (shrugs, prone Y). - Cools AM, Dewitte V, Lanszweert F, et al. Rehabilitation of scapular muscle balance: which exercises to prescribe? American Journal of Sports Medicine. 2007;35(10):1744–1751.
👉 Emphasizes strengthening lower traps and serratus to balance upper trap dominance — supports face pulls, rows, and prone Y raises. - Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine. 2016;46(11):1689–1697.
👉 Confirms that training a muscle 2–3 times per week is optimal for hypertrophy — aligns with trap programming tips.