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
Traps Clear filter
This cable rear drive moves one arm outward from a bent position across the chest, using a cable around shoulder height to challenge the shoulder and upper back.
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
The cable Y raise is an exercise that primarily targets the rotator cuff. The stabilizing muscles around the shoulder joint. Cable Y raise Muscles involved: Back and shoulder joint: Deltoid (especially rear) Rotator cuff (supraspinatus, infraspinatus and the teres minor) Levator scapulae A