253 exercises
The Best 253 Trap Exercises with Videos & Tips
Browse trapezius exercises designed to strengthen the upper, middle, and lower fibers. Each exercise features HD video demonstrations and proper form cues to improve scapular control, enhance posture, and build a strong upper back foundation.
Frequently Asked Questions
What muscles do trap exercises target?
The trapezius has three distinct regions: the upper traps (which elevate and upwardly rotate the scapula), the middle traps (which retract the scapula), and the lower traps (which depress and stabilize the scapula). Shrugs primarily hit the upper traps, while rows and face pulls target the middle and lower fibers. All three regions need training for complete development and healthy shoulder mechanics.
Are shrugs enough to build traps?
Shrugs only target the upper traps. For full trap development, you also need horizontal pulling exercises like face pulls and rows (for the middle traps) and overhead movements like overhead shrugs or Y-raises (for the lower traps). Heavy deadlifts and farmer's walks are also excellent trap builders because they load the entire trapezius isometrically under heavy weight.
Why do I feel my traps during shoulder exercises?
The upper traps naturally assist in all overhead pressing and lateral raising movements. If your traps are taking over, it usually means you are shrugging the weight up instead of lifting through the delts. Focus on keeping your shoulders depressed (pulled down) during lateral raises, use lighter weight, and initiate the movement from your elbows rather than your hands. Face pulls and lower trap work also help your body learn to keep the traps quiet during delt exercises.
