If you want a physique that commands attention from the front and back, building your trapezius muscles (traps) is non-negotiable. Located at the top of your back, extending from your neck down to your mid-spine, traps give your shoulders a broader look, support heavy lifts, and improve posture. A traps workout is more than just barbell shrugs it’s about combining isolation and compound movements to build strength, size, and endurance.

In this guide, we’ll cover the best traps workout exercises, their benefits, a sample workout routine, and FAQs to help you build impressive traps.

Why Train the Traps?

The traps are not just “show muscles.” They serve critical functions:

• Posture support: Strong traps prevent rounded shoulders and neck strain.
  
• Athletic performance: From sprinters to weightlifters, traps generate explosive power.
  
• Injury prevention: They stabilize the neck, spine, and shoulders during lifts.
  
• Aesthetic look: Well-developed traps make your upper body look wider, thicker, and more powerful.
  

Now, let’s break down the 12 best traps workout exercises you can add to your routine.

1. Barbell Shrugs

One of the most popular traps exercises.

• How to do it: Hold a barbell with an overhand grip in front of your thighs. Shrug your shoulders as high as possible, pause, and slowly lower.
  
• Sets/Reps: 4 × 12–15.
  
• Pro tip: Avoid rolling your shoulders. The movement should be straight up and down.
  
• Why it works: Maximum isolation of the upper traps with heavy loads.
  

2. Dumbbell Shrugs

A flexible, unilateral alternative to barbell shrugs.

• How to do it: Stand tall with dumbbells at your sides. Shrug shoulders upward, hold, and lower slowly.
  
• Sets/Reps: 4 × 12–15.
  
• Pro tip: Use straps if grip fatigue limits weight.
  
• Why it works: Improves symmetry and targets each side individually.
  

3. Farmer’s Carry

A functional strength exercise that trains traps under tension.

• How to do it: Grab heavy dumbbells or kettlebells, keep your chest tall, and walk 20–40 steps.
  
• Sets/Reps: 3 - 4 rounds.
  
• Pro tip: Focus on posture, shoulders back, chest up.
  
• Why it works: Builds traps endurance, grip strength, and overall stability.
  

4. Upright Rows

A multi-muscle builder involving traps and delts.

• How to do it: Hold a barbell or dumbbells in front of thighs. Pull weights to chest height, keeping elbows above wrists.
  
• Sets/Reps: 3 × 10 - 12.
  
• Pro tip: Don’t use excessively heavy weights to avoid shoulder strain.
  
• Why it works: Activates traps, shoulders, and rhomboids in one movement.
  

5. Face Pulls

Perfect for upper traps and rear delts.

• How to do it: Attach a rope to a cable machine at face height. Pull towards your face, elbows wide.
  
• Sets/Reps: 3 × 12 - 15.
  
• Pro tip: Pause at peak contraction for better trap engagement.
  
• Why it works: Improves posture, shoulder health, and upper trap definition.
  

6. Rack Pulls

A deadlift variation focusing on upper back and traps.

• How to do it: Set a barbell on safety pins just below knees. Stand tall as you pull bar up, then lower with control.
  
• Sets/Reps: 4 × 6 - 8.
  
• Pro tip: Keep the bar close to your body to protect your spine.
  
• Why it works: Adds thickness to traps and builds heavy lifting power.
  

7. Deadlifts

The king of compound lifts.

• How to do it: Start with the barbell on the floor. Drive through legs and hips to stand tall, then lower back down.
  
• Sets/Reps: 3 - 5 × 5 - 8.
  
• Pro tip: Brace your core, avoid rounding your back.
  
• Why it works: Engages traps, glutes, hamstrings, and spinal erectors.
  

8. Overhead Barbell Carry

An advanced stability challenge.

• How to do it: Press a barbell overhead with arms locked. Walk forward slowly for time or distance.
  
• Sets/Reps: 3 - 4 rounds × 20 - 30 seconds.
  
• Pro tip: Start light; maintaining balance is key.
  
• Why it works: Builds trap endurance and overhead strength.
  

9. Dumbbell High Pulls

A power move for traps.

• How to do it: Hold dumbbells at thigh level. Explosively pull upward, elbows high, then lower.
  
• Sets/Reps: 3 × 8 - 10.
  
• Pro tip: Control the descent to avoid injury.
  
• Why it works: Develops explosive traps strength.
  

10. Cable Shrugs

A constant-tension finisher.

• How to do it: Stand inside a cable machine, handles at sides. Shrug shoulders up and down under tension.
  
• Sets/Reps: 3 × 15 - 20.
  
• Pro tip: Hold 1 - 2 seconds at the top.
  
• Why it works: Provides continuous resistance unlike free weights.
  
  

11. Kettlebell Shrugs

A unique grip challenge for traps.

• How to do it: Hold kettlebells at your sides with a neutral grip. Shrug up, hold, and lower.
  
• Sets/Reps: 3 - 4 × 12 - 15.
  
• Pro tip: Focus on slow contractions, not speed.
  
• Why it works: Strengthens grip while isolating traps.

12. Y-Raises

A bodyweight/weighted finisher for traps.

• How to do it: On an incline bench, raise arms in a “Y” shape with dumbbells or no weight.
  
• Sets/Reps: 3 × 12 - 15.
  
• Pro tip: Use lighter weights to focus on muscle contraction.
  
• Why it works: Strengthens mid and lower traps for balanced growth.
  

Sample Traps Workout Routine

Here’s a structured plan combining isolation and compound lifts:

• Deadlifts – 4 × 6
  
• Barbell Shrugs – 4 × 12
  
• Farmer’s Carry – 3 rounds × 40 steps
  
• Face Pulls – 3 × 12–15
  
• Rack Pulls – 3 × 8
  
• Cable Shrugs – 3 × 15
  

Tip: Train traps 2–3 times weekly, either as part of your back day or shoulder day.

Benefits of a Strong Traps Workout

1. Better Posture – Prevents slouching, neck tension, and forward shoulders.
   
2. Enhanced Strength – Stronger traps mean better deadlifts, rows, and overhead presses.
   
3. Injury Prevention – Stabilizes spine and shoulders during heavy lifts.
   
4. Aesthetic Appeal – Wide, powerful upper body look that enhances your V-taper.
   
5. Sports Performance – Improves explosive power in sprinting, wrestling, and weightlifting.
   

Tips for Maximum Trap Growth

• Use Progressive Overload: Gradually increase weights for continuous growth.
  
• Train Heavy & Light: Combine heavy shrugs with high-rep cable work.
  
• Mind-Muscle Connection: Focus on squeezing traps during every rep.
  
• Don’t Overtrain: 2 - 3 sessions per week is plenty; traps recover slower than arms.
  
• Warm-Up Well: Include mobility drills to prevent shoulder strain.

FAQs on Traps Workout

Q1. Can I train traps every day?

No. Traps need recovery like any muscle. Stick to 2 - 3 sessions weekly.

Q2. Do push-ups work traps?

Indirectly. Shrug push-ups and handstand push-ups engage traps more directly.

Q3. How long does it take to build noticeable traps?

With consistent training, 6 - 8 weeks is enough to see visible definition.

Q4. Are shrugs enough for traps growth?

Shrugs are great, but combining them with deadlifts, carries, and face pulls ensures balanced traps.

Q5. Should traps be trained with shoulders or back?

They can fit in either most lifters hit traps on back day due to overlap with deadlifts and rows.

Final Thoughts

A powerful set of traps is more than just a visual upgrade it boosts posture, performance, and strength. Adding these 12 best traps workout exercises to your routine ensures balanced development, functional power, and a commanding upper body look. Remember, traps respond best to heavy loads, consistent tension, and proper recovery. Train smart, stay consistent, and your traps will grow bigger and stronger with time.