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 Upright Row

Introduction: The dumbbell upright row is an effective exercise for strengthening your shoulders and upper back. This exercise also helps improve your posture and can be an important part of your strength-training routine. Execution: Begin by standing with your feet shoulder-width apart, holding a

Dumbbell Y-Raise

If you’re looking for an effective way to strengthen your shoulders and upper back, the Dumbbell Y-Raise is an excellent choice. This exercise is unique because it targets the smaller muscle groups in your shoulders and upper back, which can lead to better posture and fewer injuries. Execution S

Dumbbell Yates Row

The Dumbbell Yates Row is an effective exercise for strengthening your back muscles. This variation of the traditional rowing movement places more emphasis on the upper back and biceps, making it an excellent choice for developing strength and mass in these areas. Execution Place your feet sho

Dynamic Back Stretch

The Dynamic Back Stretch is a flexibility exercise focused on improving range of motion and reducing stiffness in your back. This exercise helps loosen your back muscles and promote better posture. Execution Begin in a standing position with your feet shoulder-width apart. Place your hands on

Elbows Back Stretch

The Elbows Back Stretch is a simple yet effective exercise for stretching the muscles around your shoulders and upper back. This stretch helps improve your posture and reduces tension in your upper body, which is especially useful if you spend a lot of time at a desk. Instructions Begin in a sta

Empty Can

The Empty Can exercise is an effective way to strengthen your shoulder muscles, focusing on the rotator cuff. This exercise helps improve the stability of your shoulder joint, which is essential for both daily activities and sports performance. Execution Stand upright with your feet shoulder-wid

Extension and Inclination Neck Stretch

The Extension and Inclination Neck Stretch is a simple but effective exercise to improve the flexibility and range of motion of the neck muscles. This stretch helps relieve tension and may contribute to better posture. Execution Begin in a standing or seated position with your back straight. S

External Shoulder Rotation

The External Shoulder Rotation is an effective exercise for strengthening the rotator cuff muscles in your shoulder. This exercise helps improve the stability of your shoulder joint, which is essential for both daily activities and sports performance. Execution Begin by holding a light dumbbell

EZ Bar Standing Front Raise

The EZ Bar Standing Front Raise is an effective exercise for strengthening and defining your shoulders. This exercise offers a unique way to isolate and train your deltoids, with a focus on the anterior portions. Using the EZ bar allows you to perform the exercise more comfortably and reduce stress

EZ-Bar Upright Row

The EZ-bar upright row is an effective exercise for strengthening your shoulders and upper back. What makes this exercise unique is that it not only isolates your muscles but also contributes to better posture and grip strength. Execution Stand with your feet shoulder-width apart and grasp the E

Face Pull

The face pull is an exercise that primarily targets the middle and rear heads of the deltoid (shoulder muscle). Although the rear head does most of the work, the middle head of the shoulder is also strongly activated. Some research suggests that this exercise may target the outer shoulder even more

Face Pulls

Face pulls are an effective exercise for strengthening the muscles in your upper back and shoulders. This exercise not only helps develop a strong, balanced upper back, but also improves your posture and shoulder stability. Execution Set up a cable machine with a rope attachment at approximate

Front and Lateral Raise

If you are looking for an effective way to strengthen both your shoulders and upper body, the Front and Lateral Raise is an excellent choice. This exercise combines two movements into one smooth action, allowing you to train multiple muscle groups simultaneously. The unique benefit of this exercise

Front Plate Raise

Front raises primarily emphasize 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'. In addition to the deltoid itself, various muscles around the

Front Raise

If you're looking for an effective way to strengthen your shoulders, the Front Raise is an excellent choice. This exercise targets not only the front of your shoulders but also improves your posture and stability. Execution Begin standing with your feet shoulder-width apart, holding a dumbbell i

Front Raise with Resistance Bands

The Front Raise with resistance bands is an effective exercise for strengthening and defining your shoulders. The unique advantage of using resistance bands is the constant tension they provide, resulting in a more intense workout compared with traditional weights. Execution Stand with your feet

Front Squat with Dumbbells Over Shoulders

The front squat with dumbbells over your shoulders is a dynamic exercise that focuses on strengthening your lower body and improving core stability. This variation of the traditional squat adds an extra dimension by holding the weight at the front, providing a more intensive workout for your core an

Front to Lateral Raises

The Front to Lateral Raises is a dynamic exercise that targets both the front and lateral deltoids. This exercise is unique because it combines two movements for a comprehensive shoulder workout, helping you build upper-body strength and definition. Execution Start by standing with your feet sho

High Pull

The high pull is often performed as an exercise to improve the clean and jerk, an event in Olympic weightlifting that is also popular in CrossFit. High Pull Muscles involved: Shoulder joint and back: Deltoids Rotator cuff (subscapularis, supraspinatus, infraspinatus, and teres minor) Trapezius Lati

Incline Dumbbell Lateral Raise

The incline dumbbell lateral raise is an effective exercise for strengthening and defining your shoulder muscles. This variation of the traditional lateral raise adds an incline position, challenging your shoulders in a unique way. Execution Find an incline bench and set it to an angle of approx

Incline Y Raise

The Y raise targets the smaller, stabilizing muscles around the shoulder joint. These muscles stabilize the shoulder joint and also provide rotation. The purpose of the exercise is therefore not to build thick shoulders, but primarily to prevent injuries and increase mobility. Choose a weight accord

Kayak Machine

Discover the kayak machine, an innovative fitness device that simulates a dynamic rowing motion. This exercise is ideal for strengthening your core and improving your endurance, while also providing a full upper-body workout. Execution: Place your feet firmly on the pedals and grip the handles w

Kettlebell Bent-Over Row

The Kettlebell Bent-Over Row is a powerful exercise that targets the back muscles and helps improve your posture and strength. This exercise offers a unique combination of strength training and core stabilization, which is essential for overall physical fitness. Execution Stand with your feet

Kettlebell Front Squats Overhead

The Kettlebell Front Squats Overhead is a dynamic exercise that combines strength, flexibility, and balance. Adding the kettlebell gives your upper body an extra challenge, while your legs and glutes work hard during the squat. Execution Begin by placing your feet shoulder-width apart. Grip a