Muscle group
The traps run from your neck down to the middle of your back. Shrugs train the upper part directly; rows and overhead work train the middle and lower parts.
Written by the GymStreak coaching teamUpdated
01
The trapezius is a large, kite-shaped muscle with upper, middle and lower fibres. The upper fibres lift the shoulder blades toward the ears (elevation), the middle fibres pull them together, and the lower fibres pull them down. The upper and lower fibres also work together to rotate the shoulder blade upward when you raise your arms overhead.
02
Shrugs with a barbell, dumbbells, cable or Smith machine are the simplest upper-trap exercise: lift straight up, pause, and lower fully without rolling the shoulders. Upright rows also work the traps and side delts; use a moderate grip width and only lift as high as is comfortable for your shoulders. Heavy deadlifts, carries and rows add a lot of trap work too.
03
One shrug variation is enough for most programmes. Dumbbells allow a more natural path for the arms; a barbell or Smith machine is easiest to load heavily.
BeginnerIntermediateAdvanced
Beginner isolation barbell exercise for the traps.
Beginner compound barbell exercise for the shoulders and traps, also working the forearms.
Beginner isolation cable machine exercise for the traps.
Beginner isolation dumbbell exercise for the traps.
Beginner isolation smith machine exercise for the traps.
Intermediate isolation smith machine exercise for the traps.
Intermediate compound smith machine exercise for the shoulders and traps, also working the forearms.
Free GymStreak calculators that go with traps training.
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