Traps Exercises: See Pictures & Descriptions of Effective Trap Exercises

Train your Traps with a variety of effective Trap Exercises that will increase strength, mobility & muscle development...

Keep in mind that this page is meant to be a brief & quick guide to Trapezius exercises, and thats why you won't see detailed instruction on proper technique or how many sets/reps to perform...

For a more detailed overview, see our Trap Workouts & Training Tips.

Barbell Shrug

- Stand and hold barbell in hands as shown.
- Keep elbows straight.
- Shrug shoulders up.
- Lower and repeat.

Barbell Upright Row

- Stand and hold barbell in hands as shown.
- Lift barbell to chin.
- Lower and repeat.

Dumbbell Arm Circles

- Hold weights in hands.
- Raise arms out to sides.
- Keep elbows straight.
- Make small circles, first forward, then backwards.

Dumbbell Bent Row

- Hold weight in involved arm.
- Slightly bend hips and knees and support upper body with other arm as shown.
- Lift arm up, raising elbow to shoulder height.
- Return to start position and repeat.

Dumbbell Lower Trap Raise

- Hold weights in hands.
- Lie face down on bed, arms down and thumbs upward.
- Raise arms upward to shoulder level, hands to shoulder height, keeping elbows straight and squeezing shoulder blades together.
- Lower arms to floor and repeat.

Dumbbell Middle Trap Raise

- Hold weights in hands, palms up.
- Lie on stomach with arms out from side, as shown.
- Keeping elbows straight, lift up arms slightly above shoulder level.

Dumbbell Posterior Deltoid Fly

- Stand, holding weights in hands.
- Bend slightly at hips.
- Lift arms up and back, as shown.
- Return to start position and repeat.

Dumbbell Shoulder Rollbacks

- Stand or sit, arms at sides, weight in hands.
- Raise shoulders upward towards ears, and roll backwards.
- Return to start position.

Dumbbell Shoulder Up & Out

Begin with arm crossed over trunk, holding weight, palm inward, at opposite hip.
Raise arm up and diagonally across, ending with palm facing forward.
Return to start position and repeat.

Dumbbell Scapular Arm Raise

Hold weight in hand.
Begin with arm at side, elbow straight, thumb up.
Raise arm in a position halfway between the front and side, over head.
Return to starting position.

Machine Lateral Deltoid Lift

Sit in lateral deltoid machine.
Place outside of arms against pads, elbows bent.
Begin with arms at side.
Raise arms up and outward.
Return to start position and repeat.

Pulley Bent Row

Position pulley system so pulley is low.
Place stable bench next to pulley.
Slightly bend hips and knees and support upper body with other arm on bench or wall, as shown.
Pull up, raising elbow to shoulder height.
Return to start position and repeat.

See Traps Workouts & Training Tips

 

Major Trapezius Muscles

Upper Trapezius

Names:
Shoulder (Upper)
Upper Traps

Heads:
Upper Fibers

Origin:
Skull (Posterior Inferior)
- Superior Nuchal Line (Medial Third)
- Occipital Protuberance (External) 
Ligamentum Nuchae (Posterior Neck Ligaments)

Insertion:
Clavicle
- Lateral Third (Posterior)

Related Muscles:
Levator Scapulae

Middle Trapezius

Names:
Back (Upper)
Traps

Heads:
Middle Fibers

Origin:
Spine
- Cervical Vertebrae (C7)
-- Spinous Processes 
- Thoracic Vertebrae (T1-3)
-- Spinous Processes

Insertion:
Scapula
- Acromion Process (Medial Border)
- Spine (Superior)
-- Upper Border

Related Muscles:
Rhomboids

Lower Trapezius

Names:
Back (Middle)
Lower Traps

Heads:
Lower Fibers

Origin:
Spine
- Thoracic Vertebrae (T4-12)
-- Spinous Processes

Insertion:
Scapula
- Spine (Inferior Medial)
-- Triangular Space at Base

Related Muscles:
Rhomboids

Movement/Joint Articulations

Adduction (Retraction): moving the scapula back toward the spine during retraction of the shoulder girdle.

Depression: moving the scapula down.

Elevation: moving the scapula up.

Upward Rotation (Superior Rotation): moving inferior angle of scapula laterally and upward.

Extension / Hyperextension: moving the spine back; the neck moves away from the chest.

See Traps Workouts & Training Tips

Abdominals

Biceps

Chest

Neck

Lats

Lower Back

Back

Shoulders

Traps

Triceps

Calves

Glutes

Quadriceps

Hamstring

 

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