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.
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.
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.
327 exercises
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The Barbell Power Clean From Blocks is a dynamic exercise that targets explosive strength and speed. This variation of the traditional power clean reduces the distance the barbell travels, allowing you to focus on the explosive part of the lift. It is an excellent way to improve overall athletic per
The Barbell Power Snatch is a dynamic compound exercise that requires strength, speed, and coordination. This exercise is unique because it challenges your entire body and helps improve explosive power, especially in your upper body and core. Execution Begin with the barbell on the floor, standi
The Barbell Pull is a powerful compound exercise that targets multiple muscle groups at once. It is an excellent way to strengthen your back, shoulders, and arms while also improving your grip strength. Execution Begin by placing the barbell on the floor in front of your feet. Stand with your fe
The Barbell Push Bent-Over Row is a powerful compound exercise that targets multiple muscle groups in your upper body. This exercise combines the best of both worlds: it improves both your strength and posture by activating your back, shoulders, and arms. Execution Begin with your feet shoulder-
The barbell rear delt raise is an exercise targeting the posterior head of the deltoid (shoulder muscle). The lateral head and (to an even lesser extent) the anterior head also assist in this movement, but are activated less. The (upper part of the) trapezius and the levator scapulae assist in eleva
The rear delt row is an exercise targeting the posterior head of the deltoid (shoulder muscle). The middle head and, to a lesser extent, the anterior head also assist in this movement, but are activated less. However, many other muscles assist in bringing the elbows and shoulders backward, as
The Barbell Rollout is a powerful exercise that targets your core, while also having a significant impact on your shoulders, back, and hip flexors. It is a challenging movement that requires stability, strength, and control, making it an excellent addition to your fitness routine. Execution Star
The Barbell Row is a powerful compound exercise that targets multiple muscle groups in your upper body. This exercise is ideal for developing a strong back, shoulders, and arms. Execution Place your feet shoulder-width apart and slightly bend your knees. Hinge forward from your hips, keep
Barbell shrugs target the upper and middle fibers of the trapezius, the rhomboid 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 the abdo
If you're looking for an effective way to strengthen your trapezius muscles, Barbell Shrugs are an excellent choice. This exercise targets not only the upper back but also helps improve your posture and grip strength. Execution Begin by placing the barbell on the ground in front of your feet. Ma
The Barbell Snatch Deadlift with a close grip is a powerful exercise that targets a wide range of muscle groups, with a unique combination of movements that requires both strength and technique. This exercise provides an excellent way to improve your lower body, back, and grip strength while also wo
The Barbell Standing Military Press is a powerful compound exercise that targets the upper body, particularly the shoulders. This exercise not only offers the opportunity to build impressive shoulder strength, but also improves your posture and stability. Execution Begin by placing the barbell a
The barbell thruster is a dynamic compound exercise that combines strength, coordination, and endurance. This exercise integrates a front squat with an overhead press, allowing you to train multiple muscle groups in one fluid movement while challenging your cardiovascular system. Execution Begin
If you are looking for an effective way to strengthen your back and biceps, the Barbell Underhand Bent-Over Row is an excellent choice. This exercise offers a unique combination of strength training and stabilization, helping you build muscle mass while also improving your posture and functional str
The barbell upright row is an exercise targeting all heads of the deltoid (shoulder muscle). Although it is primarily performed for the rear head of the shoulder, studies show that the lateral and anterior heads work about equally hard as well. Nevertheless, it is not strange to focus this exercise
The Barbell Upright Row is an effective exercise for strengthening the shoulders and upper back. This exercise offers unique benefits for improving posture and increasing shoulder stability. Execution Stand with your feet shoulder-width apart and grasp the barbell with an overhand grip slightly
The Barbell Upright Row exercise is an effective way to strengthen your shoulders, upper back, and trapezius. This exercise offers a unique combination of muscle activation that not only helps you build muscle mass but also improves your posture. Execution Stand with your feet shoulder-width apa
If you're looking for an effective way to strengthen your upper back and shoulders, the Barbell Wide Shrug is an excellent choice. This exercise targets the trapezius muscles and helps improve your posture and shoulder stability. Execution Begin by placing the barbell on the floor in front of yo
The barbell upright row is an exercise targeting all heads of the deltoid (shoulder muscle). Although it is mainly performed for the posterior head of the shoulder, studies show that the lateral and anterior heads work approximately equally hard as well. Nevertheless, it is not strange to target the
The Behind-the-Neck Lat Pulldown is an effective exercise for strengthening your upper back and shoulders. This variation of the traditional lat pulldown emphasizes the upper back muscles and the rear shoulders, making it an excellent choice for improving your posture and increasing upper-body stren
If you're looking for a powerful exercise that targets multiple muscle groups at the same time, the Bent Over Barbell Row is an excellent choice. This compound exercise is not only effective for strengthening your back, but also offers unique benefits for your posture and overall body strength. Exe
The Bent Over One Arm Cable Chest Press is an effective exercise for training the chest muscles in a unique way. Using a cable machine keeps constant tension on the muscles, providing an intense workout. Execution Set the cable machine to chest height and attach a single handle. Stand faci
Introduction: Bent Over Rear Delt Raises are an effective exercise for strengthening the rear of your shoulders. This exercise also helps improve your posture and shoulder-girdle stability. Execution: Start with a pair of dumbbells and stand with your feet shoulder-width apart. Slightly bend your k
The Bent-Over Dumbbell Row is a powerful exercise that targets the back muscles and helps build a strong, muscular upper back. This exercise also benefits your biceps and shoulders and improves your overall posture. Execution Make sure you have a pair of dumbbells and stand with your feet shou