Isolation · Traps
These 5 exercises are the isolation (single-joint) exercises for the traps in the GymStreak library, beginner to intermediate level, using barbell, cable machine, dumbbell and smith machine. Good places to start: Barbell Shrugs and Cable Shrugs. By level: 4 beginner and 1 intermediate.
Written by the GymStreak coaching teamUpdated
01
Isolation traps exercises move a single joint, so the traps do most of the work. Use them after your compound lifts, with moderate to high reps and controlled form, to add focused volume. The loads are lighter, so they're a good place to practise a slow lowering phase and a full range of motion, and they add little fatigue to the rest of your workout.
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 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.
Free GymStreak calculators that go with traps training.
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