Best Trap Exercises for Hypertrophy, Calisthenics, & More

Overview

Building a strong and healthy physique requires a well-rounded fitness regime that targets all major muscle groups. One often-overlooked muscle group in exercising is the traps, also known as the trapezius muscles.

The traps are located in the upper back, extending from the base of the neck down to the middle back. They play a crucial role in posture, stability, and upper body strength.

Strong traps not only help you achieve that desirable V-shaped physique, but also improve your athletic performance by aiding in movements like lifting, throwing, and pulling. Strengthening your traps can help improve your posture by pulling your shoulder blades back and down, which can help alleviate hunching and rounding of the shoulders.

This guide dives into the best trap exercises, specifically designed to target and strengthen these important upper back muscles. By incorporating these exercises into your routine, you’ll not only improve your posture and stability but also build a more balanced and sculpted upper body, regardless of your fitness level.

List Of the Best Trap Exercises

The traps are a crucial muscle group for posture, stability, and overall upper body strength. Here’s a breakdown of some of the best trap exercises, including instructions on how to perform them effectively:

Trap Bar Shrug

BUILD BIG TRAPS WITH BARBELL SHRUGS (Video Credit: Scott Herman Fitness YouTube Channel)

How To Do It:

• Load a trap bar with desired weight plates.
• Stand with feet shoulder-width apart and core engaged.
• Grasp the handles with a neutral grip (palms facing each other).
• Keeping your back straight and shoulders down, shrug your shoulders upwards as high as possible.
• Squeeze your traps at the top for a second before slowly lowering back down to the starting position.

Muscles Worked: Primarily traps, with secondary activation of shoulders and forearms.

Benefits: This variation of the shrug offers a more neutral grip, reducing stress on the wrists while effectively targeting the upper traps.

Cable Shrug

Cable Shrug (Video Credit: Renaissance Periodization YouTube Channel)

How To Do It:

• Attach a D-handle to a low cable pulley machine.
• Stand with feet shoulder-width apart and core engaged.
• Grasp the D-handle with neutral grip (palms facing each other).
• Keeping your back straight and shoulders down, shrug your shoulders upwards as high as possible.
• Squeeze your traps at the top for a second before slowly lowering back down to the starting position.

Muscles Worked: Primarily traps, with some secondary activation of the core and forearms.

Benefits: Cable shrugs is one of the best cable machine shoulder exercise that allows for constant tension throughout the movement, maximizing trap engagement.

Dumbbell Shrug

How To Isolate The Upper Trap and Rhomboids with The Dumbbell Shrug(Video Credit: Mind Pump TV YouTube Channel)

How To Do It:

• Hold a dumbbell in each hand with arms at your sides and palms facing inward.
• Stand with feet shoulder-width apart and core engaged.
• Keeping your back straight and shoulders down, shrug your shoulders upwards as high as possible.
• Squeeze your traps at the top for a second before slowly lowering back down to the starting position.

Muscles Worked: Primarily traps, with some secondary activation of the shoulders and forearms.

Benefits: Dumbbell shrugs offer a versatile exercise that can be done anywhere with weights.

Kirk Shrug

MAKING BARBELL SHRUGS MORE EFFECTIVE AT ISOLATING THE TRAPS(Video Credit: High Performance Muscle YouTube Channel)

How To Do It:

• Hold a dumbbell in each hand with arms at your sides and palms facing forward.
• Stand with feet shoulder-width apart and core engaged.
• Lean forward slightly with a flat back, maintaining a neutral spine.
• Keeping your elbows straight and shoulders down, shrug your shoulders upwards as high as possible.
• Squeeze your traps at the top for a second before slowly lowering back down to the starting position.

Muscles Worked: Primarily upper traps, with some activation of the rhomboids and middle traps.

Benefits: This advanced shrug variation targets the specific muscles responsible for upward shoulder rotation.

Overhead Barbell Carry

Overhead Barbell Carry (Video Credit: Dr. Joel Seedman YouTube Channel)

How To Do It:

• Load a barbell with desired weight plates.
• Stand with feet shoulder-width apart and core engaged.
• Lift the barbell overhead with a straight grip (palms facing forward).
• Brace your core and walk with the barbell overhead, maintaining a tall posture and a straight back.

Muscles Worked: Primarily traps, with secondary activation of the core, shoulders, and gluteus muscle groups.

Benefits: This functional exercise improves grip strength, core stability, and overall posture while strengthening the traps.

Farmer’s Carry

Perform Farmer Walks Exercise Tutorial (Video Credit: Buff Dudes Workout YouTube Channel)

How To Do It:

• Pick up a dumbbell in each hand with arms at your sides.
• Stand with feet shoulder-width apart and core engaged.
• Maintain a tall posture and a straight back as you walk with the dumbbells at your sides for a set distance.

Muscles Worked: Primarily traps and core, with secondary activation of the shoulders, forearms, and legs.

Benefits: This grip strength and core stability builder also strengthens the traps due to the isometric hold required.

Dumbbell Row

THE BEST Way To Do A Dumbbell Row (KEY DETAILS) with Sal Di Stefano (Video Credit: Mind Pump Tv YouTube Channel)

How To Do It:

• Hold a dumbbell in each hand with arms at your sides and palms facing inward.
• Stagger your stance, with one foot slightly forward compared to the other.
• Hinge forward at your hips, keeping your back straight and core engaged, until your torso is roughly parallel to the floor.
• Let the dumbbells hang straight down with your arms extended.
• Row each dumbbell up one at a time by pulling your elbow towards your back, squeezing your shoulder blade together at the top.
• Hold for a second before slowly lowering the dumbbell back down to the starting position.
• Repeat with the other arm and continue alternating sides for the desired number of repetitions.

Muscles Worked: Primarily back muscles (lats and rhomboids), with secondary activation of the traps, biceps, and core.

What Are Anatomy of Trap Muscles & How Do They Function in Trap Exercises?

Often overshadowed by their more visible counterparts, the biceps and chest, lie the trapezius muscles^[1], also affectionately called traps. These two broad, flat muscles stretch across your upper back, neck, and shoulders, resembling a trapezoid in shape – a fitting name for their form.

The traps have multiple attachment points, including:

• The base of the skull (occipital bone)
• The ligamentum nuchae^[2] (a ligament in the back of the neck)
• The spinous processes of the vertebrae in the neck (C7) and upper back (T1-T12)
• The clavicle (collarbone)^[3]
• The scapula (shoulder blade)^[4]

But these muscles are more than just impressive wall hangings. The trapezius is a powerhouse divided into three sections, each with a distinct role:

Upper Traps:

Imagine a shrug – that’s the upper traps in action! They originate from the base of your skull and the ligamentum nuchae, inserting themselves into your collarbone. Their primary job is to elevate your shoulder blade and tilt your head back.

Middle Traps:

Picture yourself pulling your shoulders back and down – that’s the middle traps at work. They arise from your vertebrae (T1-T4) and connect to the spine of your shoulder blade, acting as retractors that keep your shoulders in a healthy, aligned position.

Lower Traps:

Ever felt someone gently push your shoulders down? That’s the lower traps doing their duty. They originate from your vertebrae (T4-T12)^[5] and connect to your shoulder blade, working to depress it and prevent that hunched-forward posture.

These trapezius muscles, are essential for good posture, allowing for smooth shoulder movement and overall stability. From carrying groceries to reaching overhead or rowing a boat, our everyday activities rely heavily on the strength and flexibility of these remarkable muscles.

Importance or Benefits of Trap Exercises

While sculpted arms and a defined chest with back often dominate the upper body fitness goals, there’s a crucial muscle group that deserves just as much attention – the traps.

Often overshadowed due to their location, the trapezius muscles, or traps for short, are the broad, flat muscles stretching across your upper back.

They play a far more significant role than just aesthetics, acting as the unsung heroes of your upper body. Here’s why strong traps are essential for a healthy and well-functioning physique:

Shape and Location

The trapezius gets its name from its resemblance to a trapezoid – a four-sided shape with two parallel sides. These broad, flat muscles stretch across your upper back, originating at the base of your skull and neck and inserting all the way down to the middle of your spine.

Functional Powerhouse

Traps are more than just aesthetics. They boast a diverse range of functions that contribute to your overall well-being:

• Posture Perfection: Strong traps act like anchors, pulling your shoulder blades back and down. This keeps your spine aligned, combats slouching, and promotes a confident, upright posture.
• Stability Superstar: Traps work in conjunction with other muscles to stabilize your shoulder blades. This stability is crucial for everyday activities like carrying groceries or maintaining proper form during exercises like push-ups and rows.
• Movement Maestro: Traps are involved in a wide range of movements. They help you:
• Shrug your shoulders: This seemingly simple action elevates your shoulder blades, which plays a role in various pulling exercises and overhead movements, according to 2016 study by International Journal of Sports Physical Therapy^[6].
• Rotate your head: Turning your head from side to side requires coordinated action from your traps, along with other neck muscles.
• Elevate and depress your shoulders: Traps play a part in lifting your arms overhead and lowering them back down.
• Retract your shoulder blades: Pulling your shoulder blades together is an important movement in exercises like rows and helps maintain proper shoulder joint positioning.

Strength Benefits

Strong traps are not just about good posture and pain-free movement^[7]. They contribute to a well-rounded upper body and athletic performance:

• Balanced Physique: Developed traps contribute to the coveted V-shaped upper body, adding definition and balance to your physique.
• Enhanced Performance: Strong traps improve your ability to generate force in pulling and pushing exercises, which translates to better performance in activities like weightlifting, throwing, and rowing.
• Injury Prevention: Well-developed traps provide better support for your spine and shoulders, reducing the risk of injuries.

Keeping Your Traps Healthy

While neglecting your traps can lead to postural issues and pain, overtraining them can also cause problems. Here are some tips for keeping your traps healthy:

• Proper form: Ensure proper form during exercises to target the traps effectively and avoid straining them.
• Variety is key: Don’t stick to the same exercises. Include a variety of trap exercises to target different muscle fibers and prevent overuse injuries.
• Listen to your body: Don’t push yourself through pain. Take rest days and allow your muscles to recover.

By strengthening your traps, you improve your overall movement efficiency and control, leading to better performance in daily activities and exercise routines.

Strong traps are more than just a vanity metric. They are the foundation for good posture, stability, and a wide range of upper body movements.

By incorporating targeted trap exercises and prioritizing proper form, you’ll not only unlock a sculpted upper body but also create a strong and resilient foundation for a healthy and active lifestyle.