A collection of the best traps exercises you can do.A collection of the best traps exercises you can do.

Good Exercises for your Lower Traps

Best Exercises For Traps

Train your lower traps with these exercises below.

 

Barbell Shrug Behind The Back

Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Tips: Hold a barbell behind your back with your palms facing backwards. "Shrug" your shoulders upward as high as you can and squeeze it for a second. Then lower the bar all the way down as far as you can. To get the barbell into position, you can rest it on a power rack or bench and then pick it up from there. You can also do these with dumbbells.

Dips Bench

Place hands on bench shoulder width apart. Place feet on floor. Keep good body alignment (abs tight, chest up, back straight). Keep elbows fixed with a slight bend and directly under shoulders. In a controlled motion, bend the elbows to lower the body. Continue the motion to comfortable position without compromising form. While maintaining the controlled motion, return to starting position. Do not allow muscles to relax before next repetition.

Dumbbell Shrugs

Best Exercises For Traps
Holding dumbbells at side, stand in good body alignment (abs tight, chest up, back straight). Keep arms straight and elbows fixed. Slightly bend knees, keeping feet flat on the floor. In a controlled motion, maintaining body alignment, draw shoulders up as far as possible. Contract traps fully, without compromising form. While maintaining the controlled motion, return dumbbells to starting position. Do not allow muscles to relax before next repetition.

Seated Shrugs - Hammer Strength

Best Exercises For Traps
Holding handles, sit on seat in good body alignment (abs tight, chest up, back straight). Keep arms straight and elbows fixed. In a controlled motion, maintaining body alignment, draw shoulders up as far as possible toward the back of the head. Contract traps fully, without compromising form. While maintaining the controlled motion, return handles to starting position. Do not allow muscles to relax before next repetition.

Dumbbell Shrugs

Best Exercises For Traps
Holding dumbbells at side, stand in good body alignment (abs tight, chest up, back straight). Keep arms straight and elbows fixed. Slightly bend knees, keeping feet flat on the floor. In a controlled motion, maintaining body alignment, draw shoulders up as far as possible. Contract traps fully, without compromising form. While maintaining the controlled motion, return dumbbells to starting position. Do not allow muscles to relax before next repetition.

Standing Shrugs - Hammer Strength

Best Exercises For Traps
Holding handles, stand in good body alignment (abs tight, chest up, back straight). Keep arms straight and elbows fixed. Slightly bend knees, keeping feet flat on the floor. In a controlled motion, maintaining body alignment, draw shoulders up as far as possible toward the back of the head. Contract traps fully, without compromising form. While maintaining the controlled motion, return handles to starting position. Do not allow muscles to relax before next repetition.