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.

Dumbbell Incline One-Arm Lateral Raise

The Dumbbell Incline One-Arm Lateral Raise is an effective exercise for isolating and strengthening the shoulder muscles. This exercise offers a unique way to target the lateral deltoids by using an incline bench, which results in greater activation of the muscle fibers. Execution Find an inclin

Dumbbell Incline Prone Front Raise

If you are looking for an effective way to strengthen your shoulders and upper body, the Dumbbell Incline Prone Front Raise is an excellent choice. This exercise offers a unique approach by emphasizing the anterior deltoids while you lie in an incline position, providing an isolated workout with les

Dumbbell Incline Rear Lateral Raise

If you are looking for an effective way to strengthen your shoulders and upper back, the Dumbbell Incline Rear Lateral Raise is an excellent choice. This exercise is unique because it targets the rear of your shoulders and your upper back, which are often overlooked in standard fitness routines. Ex

Dumbbell Incline Row

The Dumbbell Incline Row is a powerful exercise that targets the upper back and shoulders, offering a unique way to strengthen and develop these muscles. The incline position challenges your muscles differently than traditional rowing exercises. Execution Set a bench to an incline position of ap

Dumbbell Incline Shrug

The Dumbbell Incline Shrug is an effective exercise that targets the upper back and shoulders, with a unique twist through the incline position. This variation provides deeper muscle activation and helps develop a strong, well-defined upper back. Execution Find an incline bench and set it to an

Dumbbell Iron Cross

The Dumbbell Iron Cross is a dynamic exercise that combines strength and stability, training both your upper body and core. This exercise is unique because it combines a front raise and a lateral raise, providing a comprehensive workout for several muscle groups. Execution Begin standing in a ne

Dumbbell Kneeling Arnold Press

The Dumbbell Kneeling Arnold Press is a dynamic shoulder exercise that combines strength and stability. Named after Arnold Schwarzenegger, this exercise is unique because it not only trains the shoulder muscles but also improves core stability through the kneeling position. Execution Begin by kn

Dumbbell Kroc Row

Introduction: The Dumbbell Kroc Row is a powerful exercise aimed at strengthening your back muscles. This exercise is unique because it allows you to work with a relatively heavy weight, leading to both strength and hypertrophy in the upper back. Execution: To perform the Dumbbell Kroc Row correctl

Dumbbell Lateral Raise

Lateral raises (also known as side raises) are mainly 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. These include smaller stabilizing muscles such a

Dumbbell Lateral to Front Raise

The Dumbbell Lateral to Front Raise is an effective exercise that targets strengthening and toning the shoulder muscles. By combining lateral and front raise movements, this exercise provides a unique challenge for the deltoids and helps build balanced shoulder development. Execution Begin stand

Dumbbell Lying External Shoulder Rotation

The Dumbbell Lying External Shoulder Rotation is an effective exercise aimed at strengthening and stabilizing the shoulder joints. This exercise helps improve shoulder mobility and flexibility, which is essential for a wide range of activities and sports. Execution Lie on your side on a flat sur

Dumbbell Lying Lateral Raise

Lateral raises (also called side raises) are mainly 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 the

Dumbbell Lying One-Arm Supinated Triceps Extension

The Dumbbell Lying One-Arm Supinated Triceps Extension is an effective exercise for isolating and strengthening the triceps. This exercise offers a unique way to train each arm separately, allowing you to correct any imbalance between the arms. Execution Lie on your back on a flat bench with a d

Dumbbell One-Arm Front Raise

The Dumbbell One-Arm Front Raise is an effective exercise for strengthening your shoulders and improving your overall upper-body strength. This exercise targets the anterior deltoids and offers a unique way to train each arm separately, which helps correct muscle imbalances. Execution Stand upri

Dumbbell One-Arm Lateral Raise

Lateral raises (also called side raises) are primarily performed to place more emphasis on the lateral 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. These include smaller stabilizing mu

Dumbbell One-Arm Lateral Raise

The Dumbbell One-Arm Lateral Raise is an effective exercise for isolating and strengthening the shoulder muscles. This exercise specifically targets the sides of your shoulders, helping you develop a broader and stronger upper body. Execution Stand upright with your feet shoulder-width apart and

Dumbbell One-Arm Row (Rack Support)

The Dumbbell One-Arm Row with rack support is a powerful exercise that targets the development of your back muscles, with a special focus on the latissimus dorsi. The unique benefit of this variation is the additional stability provided by the rack, allowing you to fully concentrate on the movement

Dumbbell One-Arm Shoulder Press (Version 2)

If you are looking for an effective way to strengthen your shoulders, the Dumbbell One-Arm Shoulder Press is an excellent choice. This exercise targets not only your shoulders but also offers the unique benefits of improving your stability and balance, as you train each arm separately. Execution S

Dumbbell One-Arm 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 approximately equally hard as well. Nevertheless, it is not strange to focus this exercise on t

Dumbbell Pendlay Row

The Dumbbell Pendlay Row is a powerful exercise aimed at strengthening your back muscles. The unique aspect of this exercise is that each repetition starts from the floor, which provides maximum muscle activation and reduces tension on the lower back. Execution Set your feet hip-width apart an

Dumbbell Raise

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. Still, it is not surprising that this exercise is aimed at the rear

Dumbbell Rear Full Shrugs

Dumbbell Rear Full Shrugs are an excellent exercise for strengthening the muscles in your upper back and shoulders. This exercise is unique because it targets the rear shoulders and trapezius, which are often overlooked in traditional training programs. Execution Stand with your feet shoulder-wi

Dumbbell Renegade Row

If you're looking for an exercise that improves both your strength and stability, the Dumbbell Renegade Row is an excellent choice. This exercise combines a plank with a rowing movement, training not only your back muscles but also your core, shoulders, and arms. Execution Begin in a plank posit

Dumbbell Row

If you are looking for an effective way to strengthen your back muscles, the Dumbbell Row is an excellent choice. This exercise not only provides an intensive workout for your back, but also improves your posture and supports shoulder health. Execution Find a flat bench and place a dumbbell on o