Traps Exercises

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These are the 9 traps exercises in our library. Each one includes the correct technique, the muscles it works and alternatives if you lack the equipment. You can generate a free routine that includes them based on your level and goal.

Which muscles you train with Traps

The trapezius has three parts: the upper elevates the scapula (shrugs), the middle retracts it (rows and face pulls) and the lower depresses and upwardly rotates it, heavily involved in shoulder health. It is trained indirectly in almost every back pull, but the lower portion usually needs specific work to balance posture.

The 9 Traps exercises

• Low cable shrug
• Band shrug
• Dumbbell shrugs
• Barbell shrugs
• Band face pull
• Farmer carry
• Dumbbell upright row
• Machine shrug
• Band Y-raise

Generate my free routine

See all muscle groups

• Abs
• Biceps
• Quads
• Back
• Glutes
• Shoulders
• Hamstrings
• Lower back
• Calves
• Chest
• Triceps

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