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.

Single-Arm Dumbbell Row

The Single-Arm Dumbbell Row is a powerful exercise that targets the back muscles while also engaging the shoulders and biceps. This exercise is unique because it allows you to train each side of your body separately, which helps correct muscle imbalances. Execution Find a flat bench and place

Single-Arm Rear Delt Dumbbell Row With Bench

Introduction: The single-arm rear delt dumbbell row with a bench is an effective exercise for strengthening the rear shoulders and upper back. This exercise also helps develop better posture and improve the balance between the muscle groups around your shoulders. Execution: Begin by placing a dumbb

Smith Machine Shrug

Barbell shrugs target the upper and middle fibers of the trapezius, the diamond-shaped muscle in the upper back (between the shoulder blades). These fibers pull the shoulder blades upward and backward. The forearm flexors provide the necessary gripping strength in the fingers. The core muscles in th

Smith Machine Shrugs

Smith Machine Shrugs are an excellent exercise for strengthening the trapezius muscles. This exercise provides a stable environment, allowing you to focus fully on contracting the muscles without worrying about balance and stability. Execution Set the Smith machine to a suitable height so that

Smith Machine Wide-Grip Upright Row

The barbell upright row is an exercise targeting all heads of the deltoid (shoulder muscle). Although it is mainly performed for the rear head of the shoulder, studies show that the middle and front heads work approximately equally hard as well. Still, it is not surprising that this exercise is aime

Standing Arnold Press

The Standing Arnold Press is a dynamic shoulder exercise that promotes strength and stability in your upper body. Named after Arnold Schwarzenegger, this exercise combines a shoulder press with a rotational movement, providing a unique challenge and additional benefits compared with traditional shou

Standing Arnold Press with Cable Resistance Band

The standing Arnold Press with a cable resistance band combines resistance training with the dynamic movement of the Arnold Press. This exercise trains your shoulders in a unique way, with an emphasis on stability and strength. Execution Stand with your feet shoulder-width apart and place the re

Standing Barbell Military Press

The Standing Barbell Military Press is an effective compound exercise that focuses on strengthening your upper body, particularly the shoulders and arms. This exercise is unique because it not only strengthens your muscles but also contributes to better posture and shoulder stability. Execution

Standing Cable Row

The Standing Cable Row is a versatile exercise that targets the development of the back muscles. The unique benefit of this exercise is that it not only strengthens the back muscles but also helps improve posture and stabilize the core. Execution Stand with your feet shoulder-width apart in fron

Standing Dumbbell Front Raise

The Standing Dumbbell Front Raise is an effective exercise for strengthening your shoulders and improving your posture. This exercise helps build the front deltoids and provides stability to your shoulder joint. Execution Stand upright with your feet shoulder-width apart. Hold a dumbbell in ea

Standing Dumbbell Lateral Raise

The Standing Dumbbell Lateral Raise is an effective exercise for strengthening and defining your shoulder muscles. This exercise offers a unique way to target the lateral parts of your deltoids, contributing to a broader, more athletic appearance. Execution Begin by standing with your feet shoul

Standing Dumbbell Lateral Raise

The Standing Dumbbell Lateral Raise is an effective exercise for strengthening and defining the shoulder muscles. This exercise helps improve shoulder stability and may contribute to better posture. Execution: Stand upright with your feet shoulder-width apart. Hold a dumbbell in each hand at y

Standing Dumbbell Press

The Standing Dumbbell Press is an effective exercise for strengthening your upper body, particularly your shoulders and arms. This exercise not only helps build muscle mass but also improves your stability and coordination because you perform it standing. Execution Stand with your feet shoulde

Standing Dumbbell Shoulder Press

The Standing Dumbbell Shoulder Press is an effective exercise for strengthening your upper body. This exercise targets the shoulders, but also benefits the triceps and upper back. The unique benefit of this exercise is that it helps build symmetrical shoulder strength and core stability because you

Standing Front Barbell Raise

The Standing Front Barbell Raise is an effective exercise for strengthening and developing the shoulder muscles. This exercise not only helps build a strong, well-developed upper body, but also improves posture and stability. Execution Stand upright with your feet shoulder-width apart. Gri

Standing Reverse Shoulder Stretch

The Standing Reverse Shoulder Stretch is a simple yet effective exercise for stretching the shoulders and upper back. This stretch helps improve flexibility and relieve tension in the upper back and shoulders, which is especially useful if you spend a lot of time at a desk. Execution Stand uprig

Standing scarerow

De scare crow richt zich op de kleinere, stabiliserende spieren rondom het schoudergewricht. Spieren die het schoudergewricht stabiliseren, maar ook zorgen voor...

Standing Triceps Extension

The Standing Triceps Extension is an effective exercise for strengthening and toning your triceps. You can perform this exercise with a dumbbell or a cable machine, targeting the back of your upper arms and providing an excellent way to tone your arms. Execution Begin with your feet shoulder-wid

Standing Y Raise

The Standing Y Raise is an effective exercise that targets shoulder strength and improves posture. This exercise is unique because it not only trains the shoulder muscles but also contributes to shoulder-girdle stability and improves shoulder mobility. Execution Start by standing with your feet

Straight Bar Cable Pulldown

The Straight Bar Cable Pulldown is an effective exercise that targets and strengthens your back muscles. This exercise offers a unique way to isolate and develop your lats while also giving your biceps and shoulders a good workout. Execution Start by setting the cable machine to a height above y

Straight Bar Cable Row Close Grip

The Straight Bar Cable Row Close Grip is a powerful exercise that targets the development of your back muscles. This variation of the traditional cable row emphasizes a closer grip, resulting in more intense activation of the middle back muscles and biceps. Execution Set the cable machine to a l

Straight Bar Cable Row Normal Grip

The Straight Bar Cable Row with a normal grip is a powerful exercise that targets the development of your back muscles. This exercise offers a unique combination of stability and strength training, helping you not only strengthen your muscles but also improve your posture. Execution Begin by set

Superman Pulls

The Superman Pull is an effective exercise that targets strengthening your back, shoulders, and glutes. This exercise is unique because it helps train the muscles needed for good posture and reduces the risk of back pain. Execution Lie face down on a mat with your arms extended in front of you a

T-Bar Row

The T-bar row is an exercise targeting the latissimus dorsi. The main muscle responsible for the 'V-shape'. However, many other muscles help bring the elbows and shoulders backward, as well as maintain the bent-over position. This exercise can be performed in many ways regarding the type of equipmen