Traps Exercises: Upper-Back Training Guide

Explore traps exercises with dumbbells, cables, and machines. Learn how each movement trains the upper back and review practical technique tips.

Traps exercises target the trapezius, the broad muscle spanning the upper back and neck. This collection includes movements using dumbbells, cables, machines, and bodyweight.

About traps exercises

The trapezius has upper, middle, and lower fibers that contribute to shoulder elevation, scapular retraction, and shoulder-blade control. Common choices include shrugs, face pulls, rowing variations, and controlled overhead work. Select exercises that match your experience, equipment, and training goals.

Technique guidance

Keep your torso steady, use a controlled range of motion, and avoid aggressively rolling the shoulders forward. Set cable and machine positions carefully, and maintain a secure grip when using heavy dumbbells or a barbell. Stop if you feel sharp pain and seek qualified coaching if your form is uncertain.

Open Can

The Open Can exercise is a fantastic way to improve shoulder stability and mobility. This exercise targets the rotator cuff and helps strengthen the muscles around your shoulder blade, which is essential for healthy shoulder function. Execution Begin standing or sitting with a straight back. Hol

Overhead Press

The barbell shoulder press, also sometimes called overhead press or 'military press', is an exercise that works all three 'heads of the deltoid' (but not to the same extent). This is the deltoid-shaped muscle responsible for lifting the upper arm. The pectoralis major assists in lifting the arm

Overhead Raise + Knee Tap

The Overhead Raise + Knee Tap is a dynamic exercise that requires both strength and coordination. This exercise combines an overhead press with a knee raise, training not only your upper body but also your core and lower body. What makes this exercise unique is that it helps improve your balance and

Pendlay Row

If you are looking for an effective way to strengthen your back muscles, the Pendlay Row is an excellent choice. This exercise, named after weightlifting coach Glenn Pendlay, focuses on an explosive movement from the floor, offering unique benefits for strength and muscle growth. Execution Begin

Plank Reverse Fly With Bottle

The Plank Reverse Fly With Bottle is a dynamic exercise that combines stability and strength. By using a water bottle as weight, you add an extra dimension to the traditional plank, strengthening not only your core but also working your shoulders and upper back. Execution Begin in a standard pla

Plate Front Raise

The Plate Front Raise is an effective exercise for strengthening your shoulders and improving your posture. This exercise is unique because it targets the anterior deltoids with a simple movement that you can perform anywhere, as long as you have a weight plate or a similar object. Execution Sta

Prone Barbell Front Raise on Bench

This exercise is a fantastic way to strengthen your shoulders and upper back, with a unique twist. By lying prone (face down) on a bench, your body is forced to find stability, leading to a more intense workout for the target muscles. Execution Lie face down on a flat bench, with your feet touch

Prone Bench Row Barbell Reverse Grip

If you are looking for an effective way to strengthen your back muscles, the prone bench row with a reverse grip using a barbell is an excellent choice. This exercise offers a unique approach to the traditional rowing movement by placing your body in a stable, horizontal position, allowing for a mor

Prone Bench Row Barbell Supinated Grip

The Prone Bench Row with a supinated grip is a powerful exercise that targets the upper back and biceps. By incorporating this exercise into your routine, you can build a strong, well-developed back while also improving your grip strength. Execution Lie face down on a flat bench, with your feet

Prone Bench Row with Dumbbells

The Prone Bench Row with dumbbells is a powerful exercise that targets the development of your back muscles. By performing this exercise, you work not only on a strong back but also improve your posture and stability. Execution Find a flat bench and place a pair of dumbbells on either side of th

Prone Dumbbell Lateral Raise on Bench

Introduction The prone dumbbell lateral raise on a bench is an effective exercise for strengthening and defining the shoulder muscles, particularly the deltoids. This exercise offers a unique way to isolate the lateral parts of the shoulders, while the prone position reduces the chance of compensati

Prone Rear Delt Fly on Bench

The Prone Rear Delt Fly on Bench is an effective exercise that targets the backs of your shoulders, also known as the rear deltoids. This exercise not only helps build muscle mass, but also improves the stability of your shoulder joint. Execution Lie face down on a flat bench, with your face ext

Prone Rowing

Introduction: Prone rowing is an effective exercise for strengthening your back muscles. What makes this exercise unique is that you perform it lying on your stomach, which provides a stable position and less pressure on your lower back. Execution: Lie face down on an elevated bench so that your

Prone Swimming

The Prone Swimming exercise is a fantastic way to strengthen your back, shoulders, and core without any equipment. This exercise simulates swimming movements on land, making it a unique addition to your fitness routine that improves both muscular endurance and coordination. Execution Lie flat on

Prone Swimming – Shoulder and Upper-Body Mobility

Want to improve your shoulder and upper-body mobility? Prone Swimming is an excellent exercise that not only increases your mobility but also strengthens your muscles. This exercise simulates the swimming motion on the floor, making it a unique way to train your upper body without needing a pool. E

Pull Behind Back

The Pull Behind Back is an effective exercise that focuses on strengthening your upper body, with special emphasis on the back muscles. This exercise offers a unique way to improve your posture and increase shoulder stability. Execution Begin by holding a barbell or resistance band in front of y

Pull-Apart with Resistance Band

The Pull-Apart with Resistance Band exercise is an effective way to strengthen your upper body, particularly the muscles in your shoulders, upper back, and arms. This exercise offers a unique combination of resistance and flexibility that helps build muscle strength and improve mobility. Execution

Pull-Up (Standard Grip)

The pull-up with a standard grip is a powerful exercise that targets the upper body and is an excellent way to strengthen your back, shoulders, and arms. This exercise uses only your body weight, making it perfect for building muscle mass and improving your grip strength. Execution Begin by stan

Pull-Ups

Pull-ups are a classic compound exercise that uses your own body weight to train a wide range of muscle groups. This exercise is unique because it strengthens your upper body in an integrated way, improves your grip, and contributes to your overall functional strength. Execution Begin by grippin

Quadruped Arm Extension

The Quadruped Arm Extension is an effective exercise that focuses on strengthening your core and improving your balance. This exercise is unique because it not only trains your abdominal muscles but also engages your back, shoulders, and arms while challenging your stability. Execution Start on

Quadruped Scapular Retraction and Protraction

Quadruped Scapular Retraction and Protraction is an effective exercise that targets the muscles around your shoulder blades, making your upper back stronger and more flexible. This exercise helps improve your posture and can prevent shoulder injuries. Execution Begin on your hands and knees in a

Quadruped Shoulder Rotation

The Quadruped Shoulder Rotation is an effective exercise that targets shoulder stability and mobility. This exercise is unique because it helps strengthen the muscles around your shoulder joint while also working on core stability. Execution Begin on your hands and knees in a quadruped position

Rear Deltoid Cable Raise

If you're looking for an effective way to strengthen and shape your shoulders, the Rear Deltoid Cable Raise is an excellent choice. This exercise specifically targets the back of your shoulders, helping you achieve balanced muscle development around your shoulder joint. Execution Begin by settin

Rear Deltoid Stretch

The Rear Deltoid Stretch is an essential exercise for improving flexibility and range of motion in your shoulders. This stretch helps loosen the rear deltoids, which is crucial for anyone who regularly strength trains or spends a lot of time at a computer. Execution Begin by standing upright wit