Compound · Traps
These 2 exercises are the compound (multi-joint) exercises for the traps in the GymStreak library, beginner to intermediate level, using barbell and smith machine. Good places to start: Barbell Upright Row. By level: 1 beginner and 1 intermediate.
Written by the GymStreak coaching teamUpdated
01
Compound traps exercises move more than one joint, so they let you use heavier loads and train the traps together with neighbouring muscles. Do them early in a session, while you're fresh, and progress them by adding a little weight or a rep over time. Because several joints move at once, technique matters: learn each one with a light load and a full, controlled range before you add weight.
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
Free GymStreak calculators that go with traps training.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
