If you want to look strong from every angle, you can’t skip trap training. The trapezius muscles, or “traps,” run from the base of your neck to the middle of your back, forming the upper part of your shoulders. Well-developed traps add thickness, posture, and power — completing that strong, athletic look.

But traps aren’t just for aesthetics. They play a vital role in shoulder stability, posture, and pulling strength. Whether you want to fill out your shirt or improve performance in lifts like deadlifts and rows, strong traps are essential.

Here are the 8 best trap workouts to help you build bigger, stronger traps — no matter your experience level.

trap workouts

1. Barbell Shrugs

The classic trap-building movement. Barbell shrugs directly target the upper trapezius by isolating the muscles that lift and stabilize your shoulders.

How to do it:

  • Stand tall, holding a barbell with an overhand grip.
  • Keep your arms straight and shoulders relaxed.
  • Shrug your shoulders straight up toward your ears, hold for a second, and slowly lower.

Tips: Avoid rolling your shoulders — focus on controlled, vertical movement.
 Reps: 4 sets of 12–15 reps.

2. Dumbbell Shrugs

A versatile variation that offers a better range of motion and muscle control. Dumbbell shrugs allow each shoulder to move freely, reducing imbalance and improving contraction.

How to do it:

  • Hold a dumbbell in each hand by your sides.
  • Shrug both shoulders upward, pause at the top, then slowly lower.

Pro Tip: Squeeze your traps hard at the top for a full second to maximize growth.
 Reps: 4 sets of 12–15 reps.

3. Upright Rows

Upright rows hit the upper traps and deltoids together, giving your shoulders a rounded, powerful appearance.

How to do it:

  • Hold a barbell or EZ bar with a narrow grip.
  • Pull the bar straight up toward your chin, keeping elbows higher than your wrists.
  • Lower under control.

Variation: Use dumbbells or cables for smoother motion.
 Reps: 3–4 sets of 10–12 reps.

4. Farmer’s Carry

This functional movement not only builds traps but also strengthens your grip, core, and posture.

How to do it:

  • Grab two heavy dumbbells or kettlebells.
  • Stand tall, engage your core, and walk in a straight line for 30–45 seconds.
  • Keep your shoulders pulled back the entire time.

Pro Tip: The heavier you go (without losing form), the better the trap engagement.
 Sets: 4–5 carries of 30–45 seconds.

5. Face Pulls

Often underrated, face pulls are excellent for targeting the middle and lower traps, improving shoulder health and posture.

How to do it:

  • Attach a rope handle to a cable machine at upper chest height.
  • Pull the rope toward your face, keeping elbows high.
  • Squeeze your shoulder blades together at the end of each rep.

Reps: 3 sets of 12–15 reps.

6. Rack Pulls

Rack pulls are like a partial deadlift that overloads the traps and upper back with heavier weight.

How to do it:

  • Set the bar just below knee level on a rack.
  • Grip the bar shoulder-width apart, hinge at the hips, and pull the bar upward until you’re standing tall.
  • Squeeze your traps at the top, then lower with control.

Reps: 3–4 sets of 6–8 reps.

7. Bent-Over Dumbbell Lateral Raises

This move targets the rear delts and lower traps, helping to balance shoulder strength and improve posture.

How to do it:

  • Hold dumbbells, hinge forward at the hips with a flat back.
  • Raise the weights out to your sides until your arms are parallel to the floor.
  • Squeeze your shoulder blades together, then slowly lower.

Reps: 3 sets of 12–15 reps.

8. Power Shrugs

For explosive trap development, power shrugs let you combine strength and speed. This move builds mass and mimics athletic movements like cleans or snatches.

How to do it:

  • Hold a barbell at hip level with a shoulder-width grip.
  • Bend your knees slightly, then explosively extend your hips and shrug the bar up.
  • Lower under control and repeat.

Reps: 4 sets of 8–10 reps.

How Often Should You Train Your Traps?

The traps recover quickly, meaning you can train them 2–3 times per week. Incorporate a mix of heavy and moderate-weight exercises, focusing on slow contractions and proper form.

A balanced trap routine should include both isolation movements (shrugs) and compound lifts (rack pulls, upright rows) for maximum development.

Pro Tips for Bigger Traps

  • Focus on contraction: Don’t just move weight — feel your traps working.
  • Mind your posture: Keep your chest up and shoulders back to target traps effectively.
  • Don’t skip mobility: Tight traps can cause neck and shoulder stiffness. Stretch and roll them regularly.
  • Train progressively: Gradually increase resistance to continue building muscle and strength.

Why Strong Traps Matter Beyond Aesthetics

Strong traps don’t just make you look powerful — they support your neck and upper spine, improve stability during lifts, and protect against shoulder injuries. They also enhance athletic performance in sports requiring pulling or lifting power.

Your traps are key to total upper-body balance and resilience.

Conclusion

Building big, strong traps takes consistency, proper form, and smart programming. Incorporate these exercises into your weekly routine, focusing on controlled movements and progressive overload. Over time, you’ll develop stronger, more defined traps that enhance your posture, improve your overall strength, and give your upper body a balanced, powerful look.

Last Updated on January 3, 2026