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.

Bent-Over Dumbbell Rows

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

Bent-Over Lateral Raises

If you're looking for an effective exercise to strengthen your shoulders and upper back, bent-over lateral raises are an excellent choice. This exercise is unique because it targets the rear of your shoulders, an area that is often overlooked in standard fitness routines. Execution Begin with yo

Bent-Over Raise

The Bent-Over Raise is an effective exercise for strengthening your shoulders and upper back. This exercise helps improve your posture and increase your overall upper-body strength. Execution Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly a

Bent-Over Rear Delt Fly with Resistance Band

The bent-over rear delt fly with a resistance band is an effective exercise for strengthening the rear shoulders. This exercise offers a unique way to use resistance, challenging your muscles differently than traditional weights. Execution Stand with your feet shoulder-width apart and place the

Bent-Over Row with Close Grip

The Bent-Over Row with a close grip is a powerful exercise that targets the development of your back muscles, with an additional focus on the inner back and your biceps. This variation of the traditional bent-over row helps strengthen your posture and improve your grip strength. Execution Begin

Bodyweight Muscle-Up

The Bodyweight Muscle-Up is an impressive exercise that combines strength, coordination, and agility. It is an advanced movement that helps you transition from a hanging position to a supported position above the bar, using your own body weight. This exercise offers a unique challenge because it int

Bodyweight Standing Around the World Wall-Supported

This exercise is a fantastic way to train your body in a unique way, using your own body weight and a wall for support. It helps improve your balance, coordination, and strength in your arms and shoulders. Execution Start by standing facing a wall, approximately one arm's length away. Place yo

Bodyweight Standing Shrug

Do you want to strengthen your shoulders and upper back without using weights or machines? The Bodyweight Standing Shrug is a simple yet effective exercise that you can perform anywhere. This exercise focuses on improving mobility and strength in your shoulders and upper back, which is essential for

Cable Bar Lateral Pulldown

The Cable Bar Lateral Pulldown is an effective exercise for strengthening and shaping your back muscles. This exercise offers a unique way to isolate and train your lats, with less strain on your shoulders than traditional pull-ups. Execution Set the cable machine to a height above your head and

Cable Bent Over Raise

The Cable Bent Over Raise is an effective exercise for strengthening and shaping your shoulders. This exercise offers a unique way to isolate the rear of your shoulders, which is often overlooked in traditional workouts. Execution Set the cable machine to the lowest position and attach a handle

Cable Bent-Over One-Arm Lateral Raise

The Cable Bent-Over One-Arm Lateral Raise is an effective exercise for isolating and strengthening the shoulder muscles. This exercise offers a unique way to target the deltoids by using the resistance of a cable machine, providing constant tension throughout the movement. Execution Set the cabl

Cable Bent-Over Rear Delt Fly

Introduction: The Cable Bent-Over Rear Delt Fly is an effective exercise for strengthening the backs of your shoulders. This exercise also helps improve posture by strengthening the muscles around your upper back. Execution: Set the cable machine to a low position and attach handles to both cabl

Cable Bent-Over Reverse-Grip Row

The Cable Bent-Over Reverse-Grip Row is a powerful exercise that targets the back muscles, with a unique twist through the reverse grip. This technique not only helps strengthen your back but also improves grip strength and provides additional stimulation to the biceps. Execution Set the cable m

Cable Bent-Over Row

The Cable Bent-Over Row is a powerful exercise that targets the development of your back muscles. What makes this exercise unique is that using the cable machine provides constant tension on the muscles, leading to more effective muscle growth and strength development. Execution Set the cable ma

Cable Crossover Lateral Raise

Introduction: The Cable Crossover Lateral Raise is an effective exercise for isolating and strengthening the shoulder muscles. This exercise uses the cable machine, providing constant resistance throughout the movement, which leads to better muscle activation. Execution: Begin by setting the cables

Cable External Shoulder Rotation

The Cable External Shoulder Rotation is an effective exercise for strengthening the rotator cuff muscles of your shoulder. This exercise helps improve the stability and mobility of the shoulder joints, which is essential for both daily activities and sports performance. Execution Set the cable

Cable Front Raise Double Arm

Introduction: The Cable Front Raise Double Arm is an effective exercise for strengthening and defining the shoulder muscles. This exercise uses a cable machine, providing constant resistance throughout the movement, which leads to better muscle activation. Execution: Begin by setting the cable mach

Cable Kneeling Row

The cable kneeling row is an exercise that primarily focuses on pulling the elbows backward using the latissimus dorsi. The trapezius and rhomboids assist by pulling the shoulders backward. In appearance, the exercise closely resembles the archer stand shoulder pull. However, the lower elbow positio

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 large shoulder muscle itself, various muscles around the shoulder joint are recruited to stabilize it. Smaller stabilizing muscles such as t

Cable Lateral Raises

If you are looking for an effective way to train your shoulders, Cable Lateral Raises are an excellent choice. This exercise is unique because it provides constant tension on the muscles, leading to better muscle growth and definition. Execution Stand next to the cable machine with the pulley at

Cable Leaning Lateral Raise

The Cable Leaning Lateral Raise is an effective exercise for strengthening and defining the shoulder muscles. This exercise offers a unique way to isolate the deltoids by using the cable machine, providing constant resistance throughout the movement. Execution Set the cable machine to its lowest

Cable One-Arm Front Raise

Front raises are primarily performed to place more emphasis on the anterior head of the deltoid (shoulder muscle). The pectoralis major assists in raising the arms. This particularly involves the fibers that run from the clavicle to the upper arm, also known as the 'upper chest'. In addition to the

Cable Palm Rotational Row

The Cable Palm Rotational Row is a dynamic exercise that focuses on improving your strength and stability through a unique combination of movements. This exercise is distinguished by wrist rotation, which provides a more intensive workout for the back and arm muscles. Execution Set the cable mac

Cable Rear Delt Fly

The Cable Rear Delt Fly is an effective exercise for strengthening the rear shoulders. This exercise not only helps build muscle mass but also improves the stability of your shoulder joints, which is essential for a wide range of activities. Execution Set the cable machines to shoulder height an