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Traps

Upper traps and trap-dominant pulls, shrugs and carries.

Pull133 Exercises
Traps — Muscle parts: Upper traps (Front)Front
Traps — Muscle parts: Upper traps (Back)Back
Muscle parts
  • Upper traps

Exercises that train the Traps

How to train it

Train the Traps with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.

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Traps FAQ

What are the best exercises for the Traps?

Band Bent Over Row, Band One Arm Twisting Seated Row, Band Seated Row and Band Straight Back Seated Row are among the most effective traps exercises. Pair a heavy compound movement with one or two assistance exercises to train the traps through its full range.

How often should you train the Traps?

Training the traps two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding traps sessions so the muscle can recover and grow.

Related muscles

Lats

Lats

Wide back work through vertical pulls, rows and pullovers.

122 Exercises
Upper back

Upper back

Rhomboids and mid traps for rows, scapular control and posture.

123 Exercises
Rear delts

Rear delts

Rear shoulder work from fly, face pull and row variations.

109 Exercises
Neck

Neck

Neck flexion and extension for a thicker, more resilient neck.

28 Exercises