5 Best Workouts for Traps

Nature gave you a large kite-shaped muscle that begins at your neck, extends down your back and spreads to each shoulder joint. Called the trapezius, or traps, this muscle enables you to lift barbells and grocery bags. Despite its size and function, people tend to ignore their traps and focus on building their shoulders. Since only a few workouts target the traps best, aim to condition the muscle’s three main regions: upper, middle and lower.

  1. Shrugs

    • One of the best workouts to develop your traps should incorporate a variety of shrugs, according to Arnold Schwarzenegger in an article for Simplyshredded.com. For example, if you do a barbell shrug, perform the exercise with the barbell in front of you and then again from behind you. Change your positions – standing, seated and face down on an incline bench – when doing dumbbells shrugs. You can even perform cable shrugs in which you attach a handle to a low cable on a pulley machine. While the standard prescription for shrugs is 10 to 20 reps for three sets, Schwarzenegger always did a maximum of only eight to 12 reps.

    Upright Rows

    • A second workout that will effectively target your traps employs upright rows. If you use a grip that’s closer than shoulder-width, it’ll draw your elbows higher at the peak position. This extra bit of movement will activate your traps to a greater extent, according to Schwarzenegger. To perform an upright row, stand with the barbell in front of you. There should only be about 6 inches of distance between your hands on an overhand grip. Exhale and pull the bar up to chin height for a two-second count. Inhale and lower the weight back to starting position on a four-second count. Perform six to 12 reps for three sets. You can also do upright rows with dumbbells and a bar attached to a low pulley.

    Bent-over Lateral Raises

    • For the middle part of your traps, a great workout is the bent-over lateral raise. According to Schwarzenegger, if you move your arms past parallel on a lateral or front raise and draw the dumbbells overhead, you’ll recruit more of your traps. To perform a bent-over lateral raise, stand with your knees slightly bent. Hold a pair of dumbbells with elbows also slightly bent and palms facing in. Bend over until your trunk is almost parallel to the ground, keeping your back straight. Exhale and slowly raise your arms out to your sides, leading with your pinky finger. Focus on drawing your shoulder blades together on the raise. Inhale and lower the weights back to starting position. Perform 10 to 12 reps for three sets.

    Bent-over Ys

    • Spend time working on your lower traps to achieve balanced development. If the lower region of your traps is weak, it can affect your posture and leave you vulnerable to shoulder impingement. Your lower traps help you to draw your shoulder blades down. Perform a bent-over Y either as a warm-up exercise or add dumbbells for strength training. Even using light weights, ranging from three to 15 pounds, with a bent-over Y will give you a great workout for your traps. Stand and bend at your waist to 45 degrees, keeping your chest up and back straight. Lift your arms over your head to form a Y-shape while sliding your shoulder blades back and down. Perform eight reps for two sets.

    Rope Pulls

    • Face pulls with a rope attachment are another effective workout for your traps and shoulders. For example, attach the rope to the high pulley of a cable machine. Stand in front of the machine with knees slightly bent. Grab the rope with both hands, using an overhand grip with elbows slightly bent. Slowly pull the rope toward your face, keeping your elbows above your wrists and upper arms parallel to the floor. Slowly return to starting position. Perform 15 reps for four sets.