10 Trap Workouts to Add to Your Workout Routine

The trapezius muscles, also known as trap muscles, are a large muscle group in the upper back. Trap exercises are strength-training exercises that target the trap muscles. These exercises can help you build bigger traps, improve your posture, and provide strength for Olympic weightlifting moves, such as deadlifts.

The upper traps, which stretch from the bottom of your neck along the tops of your shoulders, enable movement in the neck, head, shoulders. Your middle traps in your mid-back allow rotation of the shoulder blades (scapula). The lower traps are beneath your shoulder blades and resolve in a V-shape in the middle of your lower back. The lower traps are responsible for stabilizing the spine and allowing your torso to twist and bend.

Some of the best trap workouts to add to your workout routine include:

1. 1. Farmer's walk: The farmer’s walk, also known as the farmer’s carry, is a loaded carry workout characterized by holding free weights at your sides while walking. The farmer’s walk activates muscle groups in both your upper body and lower body. With proper form, the farmer’s walk can help you build core strength, burn calories, and raise your heart rate. Although the traditional farmer’s walk uses a pair of dumbbells, some variations use other heavy weights like kettlebells, trap bars, or barbells with farmer’s walk handles attached.
2. 2. Dumbbell shrug: Dumbbell shrugs, also known as dumbbell shoulder shrugs, are an isolation exercise targeting your upper trapezius muscles. Perform dumbbell shrugs by grabbing a pair of dumbbells and holding them by your sides with a neutral grip. Keep your arms straight as you lift your shoulders toward your ears. Pause for a moment before lowering your shoulders back to the starting position. Repeat this movement for the desired amount of time.
3. 3. Face pulls: The face pull is an isolation exercise that activates muscles in your lower back and upper back—specifically the rear deltoids on the back of your shoulders. Practice face pulls by standing in front of a cable pulley machine. Grab the rope attachment with an overhand grip. Squeeze your upper back muscles and pull the rope toward your face, stopping once your hands are above your shoulders. If you don’t have the necessary equipment for a cable machine face pull, try using a resistance band instead.
4. 4. Rack pulls: The rack pull is a bodybuilding exercise that activates muscle groups throughout your body. Perform rack pulls by standing in front of a racked barbell around knee height. While keeping your back straight, hinge your hips and grab the barbell with a shoulder-width grip. Squeeze your glutes and move your hips forward, lifting the barbell close to your body. Stand tall again, keeping the weight hanging in front of your body. Lower the barbell back onto the rack and repeat this movement for the desired number of repetitions.
5. 5. Kettlebell snatch: The kettlebell snatch is a full-body exercise that can build muscle across your upper and lower body. Perform the kettlebell snatch exercise by standing over a kettlebell. Deadlift the kettlebell off the floor and use an arm swing movement to move the kettlebell overhead. While maintaining a straight arm, hold the kettlebell in an overhead lockout position.
6. 6. Bent-over lateral raise: This exercise is also known as the rear lateral raise or the bent-over dumbbell lateral raise. Perform bent-over lateral raises by keeping your back straight as you hinge your hips forward. Lift a pair of dumbbells laterally through a full range of motion until they reach shoulder height.
7. 7. Barbell row: The barbell row, also known as the bent-over barbell row, is a full-body compound exercise that works multiple muscle groups in your body, including the lower back, upper back, legs, and arms. In particular, the barbell row works several muscles in your back, including the latissimus dorsi, the infraspinatus muscle, the rhomboids, the erector spinae muscles, and the posterior deltoid muscles (also called the rear delts). The barbell row is more than simply a back exercise; it also works your triceps, hamstrings, and glutes.
8. 8. Dumbbell upright row: Perform dumbbell upright rows by grabbing a pair of dumbbells with an overhand grip and lifting them vertically in front of you until they reach shoulder height. With proper technique, the dumbbell upright row is one of the best shoulder exercises you can perform.
9. 9. Scapular push-ups: To practice scapular push-ups, start in the standard push-up position or high plank position. Keeping your back in a straight line and without bending your elbows, slowly squeeze your shoulder blades together and apart to move your upper body up and down slightly.
10. 10. Scapular pull-ups: To perform a scapular pull-up, start in a dead hang position with your elbows slightly bent. Perform a reverse shrug to squeeze your shoulder blades together and slightly lift your body upwards. Hold at the top position before you lower back to the start position.

Adding trap workouts into your fitness regime can have many benefits.

1. 1. Trap workouts can help you build bigger trap muscles. Practicing trap workouts is one of the most effective ways to increase hypertrophy in the back and shoulders. Bigger trap muscles are not only an aesthetic goal for many bodybuilders; they also provide the necessary strength for performing Olympic weightlifting moves, such as deadlifts.
2. 2. Trap workouts can help improve your posture. When practicing trap exercises, it's essential to keep an upright posture while engaging your back and core muscles. This will build strength in your stabilizer muscles to help prevent you from slouching.
3. 3. Stronger traps can help reduce neck pain. Strengthening your upper traps increases the activation of your shoulder muscles, helping provide better support to your head and neck.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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