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.

Seated Row

The seated row is a very effective and therefore popular exercise that primarily targets the latissimus dorsi. To isolate this muscle group as much as possible, the exercise is usually performed with a V-bar. This allows for a natural grip while keeping the elbows low throughout the exercise. Seated

Seated Row

The Seated Row is a powerful exercise that targets the muscles of your back and arms. It is an excellent way to improve your posture and build strength. This exercise offers unique benefits, such as strengthening the muscles needed for daily activities and preventing back pain. Execution Sit on

Seated Shoulder Flexor Depressor Retractor Stretch

The Seated Shoulder Flexor Depressor Retractor Stretch is an effective exercise for strengthening and stretching the muscles around your shoulders. This exercise helps improve your posture and reduces the risk of shoulder injuries by strengthening the muscles that stabilize your shoulders. Executio

Shoulder Abduction

Shoulder abduction is an effective exercise that targets the muscles of your shoulders, particularly the deltoids. This movement helps improve the stability and mobility of your shoulder joint, which is essential for daily activities and other sports. Execution Begin standing or sitting with you

Shoulder and Upper Back Stretch

The Shoulder and Upper Back Stretch is a simple but effective exercise for stretching the muscles in your shoulders and upper back. This stretch helps reduce stiffness and improves your flexibility, giving you a greater range of motion in your upper body. Execution Begin standing or seated with

Shoulder Circle

The Shoulder Circle is a simple but effective exercise to strengthen your shoulder muscles and improve the mobility of your shoulder joint. This exercise helps reduce shoulder stiffness and may contribute to better posture. Execution Stand upright with your feet shoulder-width apart. Extend yo

Shoulder Dislocations

The Shoulder Dislocation exercise is a fantastic way to improve shoulder mobility and flexibility. It helps loosen the shoulder joints and increases range of motion, which is essential for both daily activities and other fitness exercises. Execution Begin by holding a stick or resistance band in

Shoulder Extension

Shoulder Extension is an effective exercise that targets strengthening and toning your shoulders and upper arms. This exercise not only helps build muscle mass but also improves the flexibility and mobility of your shoulders. Execution Begin in a standing position with your feet shoulder-width a

Shoulder Rolls

Shoulder rolls are a simple but effective exercise for reducing tension in your shoulders and neck. This exercise helps improve flexibility and range of motion in your shoulder joints, allowing you to perform daily activities more smoothly. Execution Begin in a standing or seated position with y

Shoulder Rotation

Shoulder Rotation is an effective exercise for improving shoulder mobility and stability. This exercise helps strengthen the muscles around the shoulder joint, which is essential for both daily activities and sports performance. Instructions Begin in a standing position with your feet shoulder-w

Shrugs

Shrugs are a fantastic exercise for strengthening the muscles in your upper back and shoulders. They are relatively simple to perform and require minimal equipment, making them an excellent addition to both home and gym workouts. Execution Begin by standing with your feet shoulder-width apart, h

Side Lateral Raise with Resistance Band

The Side Lateral Raise with a resistance band is an effective exercise for strengthening and defining your shoulder muscles. This variation provides unique resistance that differs from lifting traditional weights, challenging your muscles in a new way. Execution Stand with your feet shoulder-wid

Side Shoulder Stretch

The Side Shoulder Stretch is a simple yet effective exercise to improve the flexibility and range of motion of the shoulder muscles. This stretch helps loosen the muscles around your shoulder blade and may reduce tension in the neck and upper back. Execution Stand upright with your feet shoulder

Side Shoulder Stretch With Chest Opener

The Side Shoulder Stretch With Chest Opener is an effective exercise that targets stretching the shoulders and opening the chest. This exercise is ideal for improving posture and relieving tension in the upper back and shoulders, especially if you spend a lot of time at a desk. Execution Begin i

Side Tapping With Arm Open

Side Tapping With Arm Open is a dynamic exercise that improves both your coordination and muscular strength. This exercise combines lateral movements with an arm opening, making it an excellent choice for strengthening your core and improving your balance. Execution Begin in a standing position

Side-Lying External Rotation + Lift

The Side-Lying External Rotation + Lift is an effective exercise that targets strengthening and stabilizing the shoulder girdle. This exercise offers unique benefits for improving mobility and preventing injuries, especially for people who frequently perform overhead movements. Execution Lie on

Simon Deadlift High Pull

The Simon deadlift high pull is a dynamic compound exercise that develops strength and explosiveness in both your upper and lower body. It combines a deadlift with a high pull, engaging multiple muscle groups simultaneously and improving your coordination. Execution: Begin with your feet hip-wid

Single Arm Standing Low Cable Row

The Single Arm Standing Low Cable Row is an effective exercise that targets the strengthening of your back muscles, with a unique focus on asymmetrical training that helps improve muscle balance and coordination. Execution Set the cable machine to the lowest position and attach a single handle.

Single-Arm Cable Bent-Over Lateral Raise

The Single-Arm Cable Bent-Over Lateral Raise is an effective exercise for isolating and strengthening the shoulder muscles. This exercise offers a unique way to train the deltoids, particularly the posterior deltoid, by using the cable machine, which provides constant resistance throughout the movem

Single-Arm Cable Lateral Raise

Lateral raises (also called side raises) are primarily performed to place more emphasis on the middle head of the deltoid (shoulder muscle). In addition to the main shoulder muscle itself, various muscles around the shoulder joint are recruited to stabilize it. These include smaller stabilizing musc

Single-Arm Cable Row

Introduction: The Single-Arm Cable Row is an effective exercise for improving back strength and stability. Using one arm at a time helps address asymmetries in muscular strength and improves overall balance. Execution: Set the cable machine to a low position and attach a single handle. Stand w

Single-Arm Cable Row Left

The Single-Arm Cable Row Left is an effective exercise that targets strengthening your back muscles, with a focus on the left side. By using one arm at a time, you improve not only strength but also balance and symmetry in your upper body. Execution Set the cable machine to mid-height and attach

Single-Arm Cable Row Right

The Single-Arm Cable Row with the right arm is an effective exercise for strengthening and defining your back muscles. This exercise offers a unique way to train each side of your body separately, which helps improve muscle balance and coordination. Execution Set the cable machine to mid-height

Single-Arm Dumbbell Bent-Over Row

The dumbbell row is one of the most popular ‘row’ exercises. All so-called row exercises are primarily focused on pulling the upper arms backward. This is one of the main functions of the latissimus dorsi, the large back muscle. To perform this function with free weights, the upper body must be brou