Top 10 Trap Exercises for Building Bigger, Stronger Traps
If you want a stronger, more defined upper body, building your trapezius muscles—also known as traps—is a must. These triangle-shaped muscles run along your upper back and help stabilize your shoulders and neck. Plus, they add a broad look to your physique.
The best part? You don’t need tons of heavy equipment to build your traps. A mix of simple exercises and tools like resistance bands and weightlifting belts can get you great results. Whether you’re an athlete or just working on better posture, the right trap exercises will help you feel stronger and look more impressive.
Let’s jump into ten simple yet effective trap exercises!
Why Traps Matter
Before jumping into the exercises, let’s discuss why your traps are so important.
- They help you move your shoulders and neck easily.
- They improve your posture by keeping your shoulders back.
- They protect you from injuries when lifting heavy weights.
- They add power to movements like lifting, jumping, or throwing.
Top 10 Trap Exercises
Now without any delay, let’s talk about the top ten exercises for building traps.
1. Barbell Shrugs
Barbell shrugs are the bread and butter of trap training. The exercise directly targets your upper traps.
How to do it
- Stand upright and hold the barbell with an overhand grip.
- Lift your shoulders as high as possible, like you’re trying to touch your ears.
- Hold for a second and slowly lower.
2. Dumbbell Shrugs
Similar to barbell shrugs, dumbbell shrugs allow a greater range of motion since each arm works independently.
How to do it
- Hold dumbbells and hang your arms by your sides.
- Shrug your shoulders upward and then slowly lower.
3. Resistance Band Face Pulls
Resistance bands are fantastic for trap workouts. Face pulls are great for making your traps stronger and helping your shoulders stay stable.
How to do it
- Attach the resistance band to a sturdy anchor point at eye level.
- Pull the band towards your face while keeping your elbows high.
- Squeeze your traps at the top and release slowly.
4. Upright Rows
A compound movement that works your traps, deltoids, and biceps. Upright rows can be performed with a barbell, dumbbells, or resistance bands.
How to do it
- Hold the weight in front of you with an overhand grip.
- Pull it to your chest, keeping your elbows higher than your hands.
- Lower the lifted weight down in a controlled manner.
5. Farmer’s Carry
This underrated exercise does wonders for your traps by forcing them to stabilize heavy loads as you walk.
How to do it
- Grab a pair of heavy dumbbells or kettlebells.
- Walk a set distance while keeping your shoulders back and core tight.
6. Deadlifts
Deadlifts are a full-body movement, but they place significant stress on your traps, especially the upper and mid portions.
How to do it
- With a barbell on the floor, grip it just outside your knees.
- Keep your back straight and chest up while lifting the bar.
- Lower it back down with control.
7. Prone Y Raises
This bodyweight movement is excellent for targeting the mid and lower traps.
How to do it
- Lie face down on a bench or mat.
- Extend your arms into a “Y” position.
- Lift your arms while bringing your shoulder blades together.
8. Overhead Shrugs
Overhead shrugs target your traps differently than regular shrugs. They provide shoulder stability while activating the traps more effectively.
How to do it
- Hold a barbell or dumbbells overhead.
- Shrug your shoulders up towards your ears and lower them slowly.
9. Bent-Over Rows
Though primarily a back exercise, bent-over rows also target the traps.
How to do it
- Hinge forward at your hips, holding a barbell or dumbbell.
- Pull the weight towards your lower ribcage, squeezing your traps.
- Lower it slowly.
10. Power Cleans
Power cleans are king for explosive trap growth. This Olympic lift combines strength and speed, targeting the traps during the pulling phase.
How to do it
- Start with the barbell on the floor.
- Explosively pull it to your chest in one fluid motion.
- Catch it at shoulder level before lowering.
Conclusion
Building strong, bigger traps doesn’t have to be complicated. You can see great results by doing simple exercises like shrugs, face pulls, and deadlifts. Tools like resistance bands and a weightlifting belt can help you train safely and effectively.
Start small, keep going, and enjoy the progress!
