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Traps Exercises

All 8 exercises that train the Traps as a primary muscle, grouped by movement pattern. Pick by your equipment; each page lists alternatives.

Muscle Chest Upper Back Lats Traps Rear Delts Front Delts Side Delts Biceps Triceps Forearms Core Obliques Lower Back Glutes Quads Hamstrings Calves Adductors Hip Flexors Shoulders Neck
Equipment Bodyweight Dumbbell Barbell Kettlebell Resistance Band Cable Machine Pull-Up Bar

Carry 1

Farmer's Carry beginner
Farmer's Carry Dumbbell · Forearms, Core, Traps

Shoulders 7

Band Upright Row beginner
Band Upright Row Resistance Band · Side Delts, Traps
Barbell Shrug video beginner
Barbell Shrug Barbell · Traps
Cable Shrugs video beginner
Cable Shrugs Cable · Traps
Dumbbell Shrug video beginner
Dumbbell Shrug Dumbbell · Traps
beginner
Kettlebell Upright Row Kettlebell · Side Delts, Traps
Smith Machine Shrugs video beginner
Smith Machine Shrugs Machine · Traps
Upright Row video intermediate
Upright Row Dumbbell · Side Delts, Traps