Trap Workouts – Best Exercises for the Trapezius Muscles
The trapezius muscles, commonly known as traps, are superficial back muscles that serve not only an aesthetic purpose but also play a crucial role in maintaining proper posture and supporting daily functional movements. How can you strengthen your traps? What are the most effective trapezius exercises? And can you train your traps at home?
Table of contents
What are traps?
The trapezius muscles, often referred to as traps, belong to the spinocostal muscle group and perform several essential functions. They’re responsible for elevating the shoulders, as well as raising and retracting the shoulder blades. The traps also assist with scapular rotation, shoulder elevation, head tilting, and pulling the shoulder joint backward.
The trapezius is a flat, broad muscle shaped like a diamond. It’s the most superficial muscle of the back and is divided into three parts: descending, transverse, and ascending, each varying in fiber direction and function. It’s a postural muscle with multiple attachment points – its upper fibers begin at the base of the skull and run down to the spinous processes of the twelve thoracic vertebrae. The lower attachments are found on the scapular spine, acromion, and lateral end of the clavicle.
How to train the traps
Training the trapezius muscle is essential for the proper function of the upper body. The traps are especially active during shoulder and back workouts, but to develop them effectively, your training routine should target all three sections of the muscle. Consistent and varied stimulation helps promote muscle development and may also help reduce back pain.
To strengthen the descending portion of the traps, exercises such as barbell shrugs and upright rows are effective. For the transverse part, include bent-over dumbbell rows or wide-grip lat pulldowns to the lower chest. The ascending portion can be targeted through movements like front pulldowns or pull-ups.
Since the trapezius consists of approximately 45% fast-twitch and 55% slow-twitch muscle fibers, it responds well to both heavy loads with low reps and lighter weights with higher rep ranges.
How often should you train the traps?
The frequency and volume of trap workouts should be tailored to your individual needs, goals, and training experience.
For some athletes, regular back and shoulder training is sufficient to strengthen the traps. Others may benefit from incorporating specific trapezius-focused exercises into their program.
It’s generally recommended to train traps 1–2 times per week, ensuring that all three regions of the muscle are engaged.
Best trapezius exercises
You can train your traps both at the gym and at home. Whether using professional equipment or household items, many exercises can be done effectively with body weight or added resistance. The key is to match the workout to your ability level. So, what are the top exercises for trap development?
- Deadlifts – Start in a half-squat position in front of a barbell with your arms extended shoulder-width apart. Keep your back straight, take a diaphragmatic breath, and lift the bar close to your body while straightening your knees and hips. At the top, engage your core and glutes, then exhale and return to the starting position with control.
- Pull-ups (overhand grip) – Grab the pull-up bar with an overhand grip. As you inhale, pull your shoulder blades down and together. Drive your elbows toward your hips and pull your chest toward the bar. Pause at the top, then exhale and lower yourself until your arms are fully extended.
- Barbell shrugs – Stand upright with a barbell in your hands and arms straight. Inhale and raise your shoulders toward your ears, pause briefly, then exhale and lower them back down. Keep your muscles engaged throughout the movement.
- Neutral grip lat pulldowns – Sit facing the pulley machine and grasp the bar with a neutral grip. Inhale as you pull your shoulders down and bring your shoulder blades together. Pull the bar toward your upper chest, keeping your elbows close to your sides. Pause briefly at the bottom, then exhale and return to the starting position.
Dumbbell trap exercises
Using added resistance like dumbbells can be very effective for targeting the traps. These exercises are widely used by athletes for their efficiency and versatility. Here’s how dumbbells can help build your trapezius muscles:
- Dumbbell shrugs – This exercise primarily targets the descending part of the traps. Stand upright with your arms extended by your sides holding dumbbells. Inhale and lift your shoulders toward your ears, pause, and then exhale while lowering them. Maintain muscle tension throughout.
- Dumbbell rows from the floor – This back-focused exercise also activates the traps. Begin in a bent-over position. Grab the dumbbells with arms extended. Inhale as you pull the weights vertically toward your hips, drawing your shoulder blades toward your spine. Pause, then exhale and return to the starting position. Repeat on the other side.
- Bent-over Y raises with dumbbells – While mainly a shoulder exercise, this move also engages the traps. Set your feet hip-width apart and bend your torso forward until it’s parallel to the floor. Slightly bend your knees and, as you inhale, pull your shoulder blades down and together. Lift your arms diagonally into a Y shape. Pause, then slowly return to the starting position while keeping scapular tension.
- Single-arm dumbbell row (supported) – In a split stance, rest one arm on the front leg’s knee while holding a dumbbell in the opposite hand. Let the arm hang straight down. Inhale as you pull the dumbbell toward your hip, squeezing the shoulder blade toward the spine. Hold briefly at the top, then exhale and return to the starting position.
Trap exercises at home
While training under the supervision of a qualified coach at the gym is ideal, anyone familiar with proper technique can effectively train their traps at home. You can use dumbbells, barbells, or even household objects as resistance. Here are some practical at-home trap exercises:
- Arm raises with bottles – Stand with your feet hip-width apart and hold water bottles in each hand. Lean forward slightly until your torso is parallel to the ground. Inhale, bend your elbows, and raise the bottles to shoulder height. Pause, then exhale as you return to the starting position.
- Bent-over band rows – With a resistance band under your feet, bend forward at a 45-degree angle. Grab the ends of the band with your arms hanging perpendicular to the floor. Inhale and pull the band upward while squeezing your shoulder blades together and guiding your hands toward your hips. Pause at peak contraction, then exhale and lower slowly.
- Overhead band pulls – Stand with arms extended overhead holding a resistance band. Inhale, bend one elbow, and pull your shoulder blade down toward your spine while keeping the opposite arm stationary. Pause at peak tension, then exhale as you return to the start. Repeat on the other side.
- Bottle rows in tabletop position – Place water bottles shoulder-width apart on the floor. Grab them with extended arms and position your knees hip-width apart. Brace your core and glutes. Inhale and row one bottle toward your hip, pulling your shoulder blade toward the spine. Pause, then exhale and return. Repeat on the other side.
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