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.

Resistance Band Cable Row

The Resistance Band Cable Row is a versatile exercise that helps improve the strength and stability of your back muscles. The unique benefit of this exercise is that you can perform it almost anywhere, as long as you have a resistance band. This makes it a perfect exercise for both home and the gym.

Resistance Band Face Pull

The Resistance Band Face Pull is an effective exercise that targets the shoulders, upper back, and arms. This exercise is unique because it uses resistance bands, providing constant tension throughout the movement, which leads to improved muscle activation and strength development. Execution Fin

Resistance Band Face Pull

The Resistance Band Face Pull is an effective exercise that targets the shoulders, upper back, and the muscles around the shoulder blades. This exercise is unique because it helps improve posture and reduce shoulder complaints by strengthening muscles that are often neglected. Instructions Find

Resistance Band Pull-Aparts

Resistance Band Pull-Aparts are an effective exercise for strengthening your upper back and shoulders. This exercise helps improve your posture and increases shoulder stability. Execution Grip the resistance band with both hands, approximately shoulder-width apart or slightly wider. Extend

Reverse Cable Fly on Crossover

The Reverse Cable Fly is an effective exercise for strengthening the muscles in your upper back and shoulders. This exercise, performed on a crossover machine, helps improve posture and increase shoulder-girdle stability. Execution Set the cable machines to shoulder height and select a suitable

Reverse Machine Flyes

Introduction: Reverse Machine Flyes are an effective exercise for strengthening the muscles in your upper back and shoulders. This exercise helps improve posture and strengthen muscles that are often neglected in daily activities. Execution: 1. Sit on the machine facing the support. 2. Grip the ha

Reverse Pull-Ups

The Reverse Pull-Up is an effective exercise that targets upper-body strength by using your own body weight. This exercise is unique because it emphasizes the upper back and biceps while also activating your core for stability. Execution Find a low bar or use a Smith machine and set it to hip he

Reverse Shoulder Stretch

The Reverse Shoulder Stretch is a simple yet effective exercise for improving shoulder flexibility and mobility. This stretch helps loosen the muscles around your shoulder blades, which is essential for anyone who regularly engages in physical activities or sits at a desk for extended periods. Exec

Reverse-Grip Lat Pulldown

If you're looking for an effective way to strengthen your back muscles, the reverse-grip lat pulldown is an excellent choice. This variation of the traditional lat pulldown emphasizes the muscles slightly differently, giving you unique benefits. Execution Find a lat pulldown machine and set the

Seated Barbell Shoulder Press

The shoulder 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 raising the upper arm. The pectoralis major assists in raising the arms. This is especially true of the fibers that run from the clavicle to the

Seated Bent-Over Rear Delt Raises

The Seated Bent-Over Rear Delt Raise is an effective exercise for strengthening the rear of your shoulders. This exercise also helps improve posture and balance muscle strength around your shoulder joint. Execution Sit on the edge of a bench with your feet flat on the floor. Lean forward f

Seated Cable Bent-Over Fly

The seated cable bent-over rear-delt (or reverse) fly, also called the bent-over cable side raise, is an exercise targeting the rear head of the deltoid (shoulder muscle). The middle head and, to a lesser extent, the front head also assist in this movement but are activated less. Many other muscles

Seated Cable One-Arm Alternating Row

The Seated Cable One-Arm Alternating Row is an effective exercise for strengthening your back muscles, with a focus on back width and thickness. This exercise offers a unique way to train each side of your back separately, promoting balanced muscle development and improved muscular coordination. Ex

Seated Cable Row

The Seated Cable Row is an effective strength exercise that targets the back muscles and helps improve overall strength and posture. This exercise is particularly beneficial for strengthening the middle back muscles and improving pulling strength. Instructions Place your feet firmly on the pla

Seated Cable Row V-Bar Machine

The Seated Cable Row with a V-bar is a powerful exercise that targets the development of your back muscles. This exercise offers a unique combination of strength and control, providing deep muscle activation that contributes to a strong and well-defined back. Execution Adjust the machine seat an

Seated dumbbell bent over row

De dumbell row is één van de meest populaire ‘row’ oefeningen. Alle zogenaamde row of roei-oefeningen, zijn voornamelijk gericht op he...

Seated Dumbbell Front Raise

Front raises primarily emphasize the anterior head of the deltoid (shoulder muscle). The pectoralis major assists in raising the arms. In particular, the fibers that run from the clavicle to the upper arm, also known as the 'upper chest'. In addition to the deltoid itself, various muscles around the

Seated Dumbbell Front Raise

The Seated Dumbbell Front Raise is an effective exercise for strengthening and toning your shoulders. This exercise is unique because it targets the anterior deltoids, contributing to better posture and shoulder stability. Execution Sit on a bench with your feet flat on the floor, approximately

Seated Dumbbell Front Raises

If you're looking for an effective way to train your shoulders, seated dumbbell front raises are an excellent choice. This exercise specifically targets the front of your shoulders, but it also benefits your upper back and arms, making it a versatile addition to your training routine. Execution

Seated Dumbbell Lateral Raise

Lateral raises (also called side raises) are primarily performed to place greater emphasis on the middle head of the deltoid (shoulder muscle). In addition to the large shoulder muscle itself, various muscles around the shoulder joint are recruited to stabilize it. Smaller stabilizing muscles such a

Seated Dumbbell Lateral Raises

Want to develop strong shoulders? Try Seated Dumbbell Lateral Raises. This exercise is ideal for isolating the shoulder muscles, particularly the deltoids, and helps improve shoulder stability and symmetry. Execution: Find a bench and sit down with your feet firmly on the floor. Hold a dum

Seated Dumbbell Lateral Raises with Swing

Seated Dumbbell Lateral Raises with Swing is an effective exercise for strengthening and defining your shoulder muscles. This variation adds a dynamic element to the traditional lateral raise, so you not only isolate your muscles but also improve your coordination and stability. Execution Sit on

Seated Dumbbell Rear Delt Fly

If you are looking for an effective exercise to strengthen your shoulders and upper back, the Seated Dumbbell Rear Delt Fly is an excellent choice. This exercise specifically targets the backs of your shoulders and helps improve your posture and shoulder stability. Execution Find a bench and sit

Seated Lateral Raises

Want to train your shoulders effectively? Seated Lateral Raises are an excellent exercise for developing the width and strength of your shoulders. This exercise specifically targets the sides of your shoulders, helping you build well-shaped and balanced shoulders. Execution Find a comfortable se