Best Traps Exercises
A curated list of 20 movements that build the traps. Each guide includes technique cues, common mistakes, target rep ranges, and a progression scheme that auto-adjusts based on your real lifts.
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20 exercises
Face Pull
Traps · Cable · 12–20 reps
Barbell Shrug
Traps · Barbell · 10–15 reps
Dumbbell Shrug
Traps · Dumbbell · 12–20 reps
Cable Shrug
Traps · Cable · 12–20 reps
Smith Machine Shrug
Traps · Machine · 10–15 reps
Trap Bar Shrug
Traps · Barbell · 10–15 reps
Incline Dumbbell Shrug
Traps · Dumbbell · 12–20 reps
Single-Arm Dumbbell Shrug
Traps · Dumbbell · 12–20 reps
- Dumbbell Overhead Shrug Traps · Dumbbell · 12–20 reps
- Behind-the-Back Barbell Shrug Traps · Barbell · 12–20 reps
- Snatch-Grip Barbell Shrug Traps · Barbell · 10–15 reps
- Barbell Power Shrug Traps · Barbell · 6–10 reps
- Single-Arm Cable Shrug Traps · Cable · 12–20 reps
- Behind-the-Back Cable Shrug Traps · Cable · 12–20 reps
- Leg Press Shrug Traps · Machine · 12–20 reps
- Machine Shrug Traps · Machine · 12–20 reps
- Scapular Pull-Up Traps · Bodyweight · 10–15 reps
- Dead Hang Shrug Traps · Bodyweight · 10–15 reps
- Kettlebell Shrug Traps · Kettlebell · 12–20 reps
- Muscle Snatch Traps · Barbell · 2–4 reps
Exercise illustrations: Illustration: Everkinetic (CC BY-SA 4.0)
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