18 Best Trapezius Exercises for a Bigger, Stronger Back

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The best trapezius exercises do more than build the muscles visible between your neck and shoulders. A well-designed trap workout should train the upper, middle and lower sections of the trapezius, helping to develop a thicker upper back while supporting shoulder movement, posture and control of the shoulder blades.

Shrugs are useful, but they are only part of the picture. Rows, carries, raises and pulling movements train the trapezius in different ways. The following 18 exercises can help you build a balanced trap workout rather than concentrating exclusively on the upper traps.

Understanding the Trapezius Muscles

According to this NCBI overview of trapezius anatomy, the trapezius is a large, flat muscle extending from the neck and upper spine to the shoulder blades. It is generally divided into three functional regions:

Upper trapezius: elevates and helps upwardly rotate the shoulder blades.
Middle trapezius: draws the shoulder blades towards the spine.
Lower trapezius: assists with depression, retraction and upward rotation of the shoulder blades.

These regions work together during many upper-body movements. Heavy shrugs predominantly challenge elevation of the shoulder blades, while rows, face pulls and prone raises place greater emphasis on retraction and controlled rotation.

This is why a complete programme needs different types of trapezius exercises, rather than several variations of the same shrug.

Best Upper Trapezius Exercises

1. Barbell Shrugs

Barbell shrugs allow you to use substantial resistance and are one of the most direct exercises for building the upper traps.

Stand upright while holding the bar in front of your thighs. Raise your shoulders towards your ears without bending the elbows or rolling the shoulders. Pause briefly at the top before lowering the weight under control.

Avoid turning the exercise into a bouncing movement. If you cannot pause at the top, reduce the weight.

Suggested range: 3–4 sets of 8–12 repetitions.

2. Dumbbell Shrugs

Dumbbells allow your arms to hang naturally by your sides, which some people find more comfortable than holding a barbell in front of the body.

Keep your head neutral and raise both shoulders vertically. Do not circle them forwards or backwards. Shoulder rolling adds movement but does not necessarily increase productive tension on the upper traps.

Dumbbell shrugs can also be performed one arm at a time, allowing you to concentrate on each side independently.

Suggested range: 3 sets of 10–15 repetitions.

3. Trap-Bar Shrugs

The trap bar places the resistance at your sides and allows you to use a neutral grip. This can make it easier to maintain an upright position while using a relatively heavy load.

Stand inside the bar, lift it as you would for the top of a trap-bar deadlift and then shrug the shoulders upwards. Keep the elbows straight and avoid leaning backwards.

This is particularly useful for trainees who find heavy barbell shrugs uncomfortable on their wrists or shoulders.

Suggested range: 3–4 sets of 6–12 repetitions.

4. Cable Shrugs

Cable shrugs maintain tension throughout the exercise and make it easy to adjust the resistance in small increments.

Attach a straight bar to a low cable and stand far enough away to prevent the weight stack from resting between repetitions. Elevate the shoulders, pause and lower them slowly.

A cable can also be positioned slightly behind the body, although you should choose the position that feels natural and does not pull your shoulders into discomfort.

Suggested range: 3 sets of 12–15 repetitions.

5. Farmer’s Carries

Farmer’s carries train the upper traps isometrically as they work to support the weight and stabilise the shoulders. They also challenge grip strength, posture and the trunk.

Hold a heavy dumbbell or kettlebell in each hand and walk with controlled steps. Keep your chest up, shoulders stable and head neutral. Avoid allowing the weights to swing.

Farmer’s carries can be measured by distance or time.

Suggested range: 3–4 carries of 20–40 metres or 30–45 seconds.

6. Overhead Carries

Holding weights overhead requires the upper and lower trapezius to contribute to shoulder-blade rotation and stability.

Press one or two dumbbells or kettlebells overhead and walk slowly while keeping the ribs controlled. Use considerably less weight than you would for farmer’s carries.

This exercise requires adequate shoulder mobility and control. It should not be used if holding weight overhead causes pain.

Suggested range: 2–3 carries of 15–30 metres.

Middle Trapezius Exercises for Back Thickness

7. Chest-Supported Rows

Chest-supported rows remove much of the demand on the lower back, allowing you to concentrate on drawing the shoulder blades together.

Lie face down on an incline bench with a dumbbell in each hand. Pull the weights towards your torso while keeping the chest against the bench. Pause when the upper arms reach the body, then lower the dumbbells slowly.

Avoid lifting the chest or turning the movement into a shrug.

Suggested range: 3–4 sets of 8–12 repetitions.

8. Seated Cable Rows

Seated cable rows train the middle traps alongside the rhomboids, latissimus dorsi and rear deltoids.

Sit tall and pull the handle towards your lower ribs. Allow the shoulder blades to move naturally as the arms extend, then draw them back together as you complete the row.

Do not generate momentum by repeatedly leaning backwards. A small amount of torso movement may occur during heavy sets, but the upper back should remain responsible for controlling the weight.

Suggested range: 3 sets of 8–15 repetitions.

9. Wide-Grip Cable Rows

A wider grip and slightly higher elbow position can shift more attention towards the upper back and rear shoulders.

Use a wide bar or two cable handles and pull towards the upper abdomen or lower chest. Keep the shoulders down rather than shrugging them towards your ears.

This exercise normally requires less weight than a conventional close-grip cable row.

Suggested range: 3 sets of 10–15 repetitions.

10. Bent-Over Barbell Rows

Barbell rows allow you to train the middle traps with substantial resistance while also working the lats, rear deltoids and spinal erectors.

Hinge at the hips, keep the spine stable and pull the bar towards your torso. A wider grip and a higher touch point generally involve more of the upper back, whereas a narrower grip and lower touch point increase lat involvement.

Use a weight you can control without repeatedly jerking the torso upright.

Suggested range: 3–4 sets of 6–10 repetitions.

11. Inverted Rows

Inverted rows provide an effective bodyweight option. Position a bar in a rack, hold it with both hands and suspend your body beneath it with your heels on the floor.

Pull your chest towards the bar while drawing the shoulder blades together. Keep your body straight rather than allowing your hips to sag.

Raise the bar to make the exercise easier or elevate your feet to increase the difficulty.

Suggested range: 3 sets of 8–15 repetitions.

12. Face Pulls

Face pulls train the middle and lower traps alongside the rear deltoids and external rotators of the shoulder.

Attach a rope to a cable at roughly face height. Pull the rope towards your forehead while separating your hands and keeping the shoulders away from your ears.

The aim is controlled shoulder-blade movement rather than moving the heaviest possible weight.

Suggested range: 3 sets of 12–20 repetitions.

Lower Trapezius Strengthening Exercises

13. Prone Y-Raises

Prone Y-raises train the lower traps through a controlled overhead arm position.

Lie face down on an incline bench and allow your arms to hang towards the floor. Raise them diagonally overhead to create a Y shape, keeping your thumbs pointing upwards.

Very little weight is required. Concentrate on moving the shoulder blades rather than swinging the arms.

Suggested range: 2–3 sets of 10–15 repetitions.

14. Cable Y-Raises

Cable Y-raises provide consistent resistance and can be performed standing or kneeling.

Hold the opposite cable handle in each hand so the cables cross in front of you. Raise your arms upwards and outwards into a Y position. Keep the ribs down and avoid leaning backwards.

Start with the lightest available resistance until you can control the complete movement.

Suggested range: 2–3 sets of 12–15 repetitions.

15. Wall Slides

Wall slides develop shoulder-blade control and can be useful as a warm-up before pressing or upper-body training.

Stand with your back against a wall and place your forearms against it. Slide your arms upwards while allowing the shoulder blades to rotate naturally. Move only as far as you can without excessively arching your lower back.

A small resistance band around the wrists can make the exercise more challenging.

Suggested range: 2–3 sets of 10–15 repetitions.

16. Scapular Pull-Ups

Scapular pull-ups train the ability to move and control the shoulder blades without bending the elbows.

Hang from a pull-up bar with straight arms. Draw your shoulders down and slightly back so your body rises a short distance. Pause before returning to a relaxed but controlled hang.

The movement is small. If the elbows bend significantly, it has begun to turn into a conventional pull-up.

Suggested range: 3 sets of 6–12 repetitions.

17. Straight-Arm Cable Pulldowns

Although straight-arm pulldowns are often associated with lat training, the lower traps contribute to controlling and depressing the shoulder blades.

Stand facing a high cable and hold a straight bar or rope. With a slight bend in the elbows, pull the attachment towards your thighs while keeping your torso stable.

Allow the arms to return overhead under control without losing your shoulder position.

Suggested range: 3 sets of 10–15 repetitions.

18. Prone Trap Raises

A prone trap raise is performed on an incline bench with the arms positioned between a row and a Y-raise.

Lie face down and raise the arms at approximately 120 degrees from the torso. Lead with the thumbs and concentrate on drawing the shoulder blades down and together.

Use very light dumbbells or begin without added weight. Quality of movement is more important than load.

Suggested range: 2–3 sets of 12–20 repetitions.

Which Trapezius Exercises Are Best?

There is no single best exercise for the entire trapezius because its different regions perform different functions.

For upper-trap size, barbell shrugs, trap-bar shrugs and loaded carries are strong choices. Rows and face pulls are more suitable for training the middle trapezius, while Y-raises, wall slides and scapular pull-ups help target lower-trap function and control.

Research examining scapular exercises has found that exercises producing strong lower-trapezius activity without excessive upper-trapezius dominance may be useful when the goal is improved shoulder-blade control. This study of trapezius activation during scapular exercises provides more detail.

For general muscle development, choose at least one exercise from each section rather than trying to fit all 18 into one workout.

Example Trap Workout

A balanced trap workout could look like this:

Trap-bar shrugs: 3 sets of 8–10 repetitions
Chest-supported rows: 3 sets of 8–12 repetitions
Face pulls: 3 sets of 12–15 repetitions
Prone Y-raises: 2 sets of 12–15 repetitions
Farmer’s carries: 3 carries of 30 metres

This gives the upper traps a heavy loading exercise, trains shoulder-blade retraction through rows and adds controlled work for the middle and lower trapezius.

You can perform this workout once a week or divide the exercises between two upper-body sessions. Remember that deadlifts, rows, pull-ups and overhead presses already provide some trap stimulation.

Common Trap Workout Mistakes

Training Only With Shrugs

Shrugs can build the upper traps, but they do not provide a complete trapezius workout. Rows, face pulls and raises are needed to train the muscle through its wider range of functions.

Rolling the Shoulders During Shrugs

The main action should be raising and lowering the shoulders. Rolling them in circles does not make the exercise more effective and may feel uncomfortable under heavy resistance.

Using Momentum Instead of the Traps

Bouncing heavy weights may allow you to complete more repetitions, but it reduces control. Choose a weight that lets you pause briefly at the top and lower it deliberately.

Ignoring the Lower Traps

Lower-trapezius exercises are unlikely to use impressive weights, but they contribute to shoulder-blade control and balanced upper-back development.

Pushing Through Neck or Shoulder Pain

Muscular effort around the traps is expected, but sharp, radiating or persistent pain should not be ignored. Stop the exercise and seek appropriate professional advice if symptoms continue.

Frequently Asked Questions About Trapezius Exercises

How often should you train your traps?

One or two weekly sessions will be sufficient for many people, depending on total training volume. The traps also work during deadlifts, rows, carries and overhead exercises, so direct trap work should be considered alongside the rest of your programme.

Do shrugs build the whole trapezius?

Shrugs primarily train elevation of the shoulder blades and therefore place considerable emphasis on the upper traps. They do not replace rowing, retraction and lower-trap exercises.

Can you train the traps at home?

Yes. Inverted rows, wall slides, scapular pull-ups and prone Y-raises require little equipment. Dumbbell shrugs and farmer’s carries can also be performed at home if you have suitable weights.

Do deadlifts build the traps?

Deadlifts place a substantial isometric demand on the upper back because the traps help stabilise the shoulder girdle while the weight is held. They can contribute to trap development, although they do not train every function of the trapezius through a full dynamic movement.

Should you train traps with your back or shoulders?

Either approach can work. Shrugs and rows fit naturally into a back session, while carries, face pulls and raises can also be included with shoulders. Weekly consistency and recovery matter more than the precise training-day label.

Building a Complete Trapezius Workout

The most effective trapezius exercises train more than the muscles immediately beside the neck. Heavy shrugs and carries can build upper-trap thickness, rows develop the middle of the upper back, and controlled raises help train the lower traps.

Start with four or five exercises suited to your experience and equipment. Improve your technique, gradually add repetitions or resistance and allow enough time to recover. A consistent, balanced trap workout will be more productive than performing every possible shrug variation in a single session.

Explore the RMF interactive muscle map to find exercises for other muscle groups.