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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.

Cable Rear Delt Row Shoulders

Cable Rear Delt Row

The rear delt row is an exercise targeting the posterior head of the deltoid (shoulder muscle). The lateral head and, to a lesser extent, the anterior head also assist in this movement, but are activated less. Many other muscles assist in bringing the elbows and shoulders backward, as well as mainta
Cable Rear Drive Traps

Cable Rear Drive

Cable Rear Drive
Cable Rear Drive Bent Arm Traps

Cable Rear Drive Bent Arm

The Cable Rear Drive Bent Arm is an effective exercise that targets strengthening your back muscles and improving your posture. This exercise offers a unique way to train your upper body by using a cable machine, providing constant resistance throughout the entire movement. Execution Set the c
Cable Rear Lateral Raise Shoulders

Cable Rear Lateral Raise

The cable bent-over rear delt (or reverse) fly (also called the bent-over cable side/lateral raise) is an exercise targeting the posterior head of the deltoid (shoulder muscle). The lateral head and, to a lesser extent, the anterior head also assist in this movement, but are activated less. Many oth
Cable Rear Pulldown Back

Cable Rear Pulldown

The lat pulldown is named after the muscle primarily targeted by it: the latissimus dorsi, or the large back muscle. The lat pulldown can be performed in several ways. In the standard version, the bar is held in front of the head and pulled toward the chest. In this variation, the bar is pulled behi
Cable Rear Pulldown Traps

Cable Rear Pulldown

The Cable Rear Pulldown is an effective exercise for strengthening your back muscles, with a focus on the upper back and latissimus dorsi. This exercise not only helps build muscle mass, but also improves your posture and supports shoulder health. Execution Set the cable machine to a high positi
Cable Reverse Fly Shoulders

Cable Reverse Fly

The cable reverse fly 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. The l
Cable Reverse Fly Shoulders

Cable Reverse Fly

The Cable Reverse Fly is an effective exercise that targets the muscles in your upper back and shoulders. This exercise is unique because it helps improve posture and strengthen muscles that are often neglected in other exercises. Execution Set the cable machines to shoulder height and choose a
Cable Rope Upright Row Shoulders

Cable Rope Upright Row

The 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. Nevertheless, it is not surprising that this exercise is focused on th
Cable Rope Upright Row Shoulders

Cable Rope Upright Row

Introduction: The Cable Rope Upright Row is an effective exercise for strengthening the shoulder muscles and upper back. Using a cable machine and rope, this exercise provides a unique variation with constant muscle tension, which can lead to better muscle growth and strength development. Execution
Cable Seated on Floor Row Back

Cable Seated on Floor Row

The Cable Seated on Floor Row is an effective exercise that focuses on strengthening your back muscles by using a cable machine while sitting on the floor. This exercise offers a unique way to improve your posture and increase upper-body strength. Execution Find a cable machine and attach a stra
Cable Seated Row with V-Bar Back

Cable Seated Row with V-Bar

The Cable Seated Row with V-Bar is a powerful exercise that targets the development of your back muscles. By using the V-bar, you can use a neutral grip, providing a more intense workout for the middle back muscles and greater involvement of the biceps. Execution Attach the V-bar to the cable ma
Cable Shoulder External Rotation Shoulders

Cable Shoulder External Rotation

The shoulder external rotation targets the smaller, stabilizing muscles around the shoulder joint. These muscles stabilize the shoulder joint while also enabling rotation. The purpose of the exercise is therefore not to build large shoulders, but mainly to prevent injuries and increase mobility. Cho
Cable Shoulder Press Shoulders

Cable Shoulder Press

Introduction: The Cable Shoulder Press is an effective exercise for strengthening your shoulders and upper body. This exercise provides unique resistance through the use of a cable machine, ensuring constant tension throughout the movement. Execution: 1. Set the cable machine with the handles at s
Cable Shrug Shoulders

Cable Shrug

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 the abdome
Cable Shrugs Traps

Cable Shrugs

Introduction: Cable Shrugs are an effective exercise for strengthening the trapezius muscles. This exercise provides constant resistance through the use of the cable machine, resulting in a more intense workout compared with traditional dumbbell or barbell shrugs. Execution: Follow these steps to p
Cable Shrugs Traps

Cable Shrugs

Do you want strong, well-developed shoulders? Try Cable Shrugs. This exercise is ideal for strengthening your trapezius muscles, which extend from your neck to the middle of your back. Cable Shrugs provide constant tension throughout the movement, which may make them more effective than dumbbell or
Cable Side Raise Shoulders

Cable Side 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 Side Raise Shoulders

Cable Side Raise

The Cable Side Raise is an effective exercise for strengthening and defining your shoulders. This exercise provides constant resistance through the cable machine, creating a unique challenge compared with traditional dumbbell exercises. Execution Set the cable machine to the lowest position and
Cable Single Arm Lateral Raise Shoulders

Cable Single Arm Lateral Raise

The Cable Single Arm Lateral Raise is an effective exercise for isolating and strengthening the shoulder muscles. This exercise helps improve muscle balance and symmetry between both shoulders. Execution Set the cable machine to the lowest position and attach a single handle. Stand sideway
Cable Underhand Pulldown Traps

Cable Underhand Pulldown

If you're looking for an effective way to strengthen your back muscles, the Cable Underhand Pulldown is an excellent choice. This exercise offers a unique approach to the traditional lat pulldown by using an underhand grip, which provides a more intense focus on the lower part of the latissimus dors
Cable Upright Row Shoulders

Cable Upright Row

The 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 middle and front heads work about equally hard as well. Nevertheless, it is not surprising that this exercise is aimed at t
Cable Upright Row With EZ Bar Shoulders

Cable Upright Row With EZ Bar

If you're looking for an effective exercise to strengthen your shoulders and upper back, the Cable Upright Row with an EZ bar is an excellent choice. This exercise combines the benefits of a traditional upright row with the constant tension provided by cables, resulting in an intense workout for you
Cable Wide-Grip Upright Row Shoulders

Cable Wide-Grip Upright Row

The 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. Nevertheless, it is not surprising that this exercise is aimed at the