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 Y Raise

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

Clean & Jerk

The Clean & Jerk is a dynamic compound exercise commonly used in weightlifting and CrossFit. This exercise combines a powerful pull from the floor (the clean) with an explosive overhead lift (the jerk), resulting in a full-body workout that requires both strength and coordination. Execution Begi

Close Grip Cable Row

The Close Grip Cable Row is an effective exercise for strengthening your back muscles. The narrow grip places more emphasis on the mid-back and less on the shoulders, providing a more intense back workout. Execution Set the cable machine to a low position and attach a V-grip handle. Stand

Cross-Body Shoulder Stretch

The Cross-Body Shoulder Stretch is a simple yet effective exercise for stretching the shoulders and upper back. This stretch helps improve flexibility and reduce tension in the upper-body muscles, which is especially useful after an intense workout or a long day at the computer. Instructions Sta

Cube Lift

The Cube Lift is a dynamic strength exercise that focuses on strengthening your core and improving your overall stability. This exercise offers a unique combination of strength, coordination, and balance, making it an excellent addition to your fitness routine. Execution: Stand with your feet sh

Dead Bug Arm Extension

The Dead Bug Arm Extension is an effective core stability exercise that targets strengthening your abdominal muscles and improving your body coordination. This exercise helps develop a strong and stable torso, which is essential for both daily activities and sports performance. Execution: Lie

Diagonal Knee Press

Introduction: The Diagonal Knee Press is a dynamic exercise that improves both your core stability and coordination. It is a unique movement that combines diagonal force with a knee lift, engaging multiple muscle groups simultaneously. Execution: Follow these steps to perform the Diagonal Knee Pres

Dumbbell Armpit Row

The Dumbbell Armpit Row is an effective exercise that targets the muscles in your upper back and shoulders. This exercise is unique because it not only improves your strength but also contributes to better posture and shoulder stability. Execution Begin by standing with your feet shoulder-width

Dumbbell Bent-Over Face Pull

The Dumbbell Bent-Over Face Pull is an effective exercise that targets the muscles in your upper back and shoulders. This exercise is unique because it not only improves your muscular strength but also contributes to better posture and shoulder mobility. Execution Begin by holding a dumbbell in

Dumbbell Bent-Over Fly

The Dumbbell Bent-Over Fly is an effective exercise for strengthening your upper back and shoulders. This exercise helps improve your posture and increase shoulder stability. Execution Stand with your feet shoulder-width apart and a dumbbell in each hand. Slightly bend your knees and hinge

Dumbbell Bent-Over Reverse Row

If you are looking for an effective exercise to strengthen your back and biceps, the Dumbbell Bent-Over Reverse Row is an excellent choice. This exercise offers a unique combination of strength training and stabilization, so you not only build muscle but also improve your posture. Execution Begi

Dumbbell Bent-Over Row

The dumbbell row is one of the most popular ‘row’ exercises. All so-called row exercises are primarily focused on pulling the upper arms backward. This is one of the main functions of the latissimus dorsi, the large back muscle. To perform this function with free weights, the upper body must be brou

Dumbbell Bent-Over Row

The Dumbbell Bent-Over Row is a powerful exercise that targets the upper back, shoulders, and biceps. It is an excellent way to improve your posture and build upper-body strength. Execution Begin with your feet shoulder-width apart, holding a dumbbell in each hand. Slightly bend your knees and

Dumbbell Bent-Over Row

The Dumbbell Bent-Over Row is a powerful exercise that targets the back muscles and also benefits the shoulders and biceps. This exercise is ideal for building a strong, muscular back and improving overall upper-body strength. Execution Begin by holding a dumbbell in each hand, with your palms f

Dumbbell Face Down Lying Shoulder Press

Introduction The Dumbbell Face Down Lying Shoulder Press is an effective exercise that targets the shoulder muscles with a unique twist. Unlike traditional shoulder exercises, you perform this exercise lying face down. This provides an isolated shoulder workout with less pressure on your back. Exec

Dumbbell Farmer Walk

The Dumbbell Farmer Walk is a simple yet highly effective exercise that can significantly improve your strength, endurance, and grip. This exercise simulates carrying heavy loads over a certain distance, something that regularly occurs in everyday life. Execution Begin by selecting a pair of dum

Dumbbell Front + Lateral Raise

The Dumbbell Front + Lateral Raise is an effective exercise that targets strengthening and toning your shoulders. By combining two movements, you maximize the efficiency of your workout and work both the front and side deltoids. Execution Begin standing with your feet shoulder-width apart, holdi

Dumbbell Front and Lateral Raise Superset

Introduction: The dumbbell front and lateral raise superset is an effective combination exercise that targets both the front and sides of your shoulders. This superset increases the intensity of your workout by performing two movements consecutively without rest, leading to improved muscular enduran

Dumbbell 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. In particular, the fibers that run from the clavicle to the upper arm, also known as the “upper chest.” Besides the deltoid itself, var

Dumbbell Front Raise (Version 2)

Want to strengthen your shoulders effectively? Then the Dumbbell Front Raise is an excellent choice. This exercise targets the anterior deltoids and offers a unique way to develop stability and strength in your upper body. Execution Begin by standing in a stable position, with your feet shoulder

Dumbbell High Pull

The Dumbbell High Pull is a dynamic compound exercise that targets multiple muscle groups simultaneously. This exercise is not only effective for building strength, but also improves your explosiveness and coordination, making it an excellent addition to your fitness routine. Execution Begin by

Dumbbell High Row

All so-called rows or rowing exercises primarily involve pulling the upper arms backward. This is one of the main functions of the latissimus dorsi, the large back muscle. To perform this function with free weights, the upper body must be brought into a (nearly) horizontal position so gravity can pr

Dumbbell Incline 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

Dumbbell Incline Lateral Raise

Lateral raises (also called side raises) are primarily performed to place more emphasis on the middle head of the deltoid (shoulder muscle). Besides the main shoulder muscle itself, various muscles around the shoulder joint are engaged to stabilize it. Smaller stabilizing muscles such as the four ro