Exercises For Traps

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Best 8 Exercises For Traps

by Valerie Zeller Valerie Zeller

Inverted Row
Inverted Row

Inverted Row

Inverted Row is a strength exercise that works your abs, traps and spinal erectors and is a great moderate move. When done correctly, it can effectively target your core, lower back, lower body, neck, shoulders, upper back, upper body and waist. It requires barbell to do.

How to do Inverted Row

  • Start out by taking a barbell and rising it on a rack at around waist level.

  • Place yourself underneath the handle, gripping it with a shoulder width grasp and holding your leg stretched straight out with feet on the table.

  • Flex up towards your knees, pushing your shoulders into the bar until you notice a pressure in your middle and lower back.

  • 4) Keep this role for a count and return back to the starting spot.

  • Repeat with as many reps and sets as needed.

Barbell Clean
Barbell Clean
Barbell Clean

Barbell Clean

Barbell Clean is a strength exercise that works your traps, hamstrings, deltoids, quadriceps and side deltoids and is a great challenging move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, neck, shoulders, upper back, upper body and upper legs. It requires barbell to do.

How to do Barbell Clean

  • To begin this exercise; start off with a weighted barbell right in front of your shins with a overhand grip.

  • Bend forward at the knees with the back upright, chest forward and eyes faced forward and step forward on the barbell with the pushing power from your feet.

  • Extend forward across the elbows and thighs in a leaping motion to move the bar upward.

  • Much of the energy will be pushed by the original movement from the legs and hips with a gentle tug from the body.

  • Once you are completely stretched and erect, stretch the arms with the elbows and lower yourself back enabling the barbell to roll up your forearms to land on your palms and neck in a complete squat stance.

  • Hold yourself in the full squat stance before you have complete power of the barbell.

  • Instead lift yourself forward on your feet into an erect stance with your back straight with chest down.

  • Repeat this exercise for as many repetitions as needed

Dumbbell Standing Arnold Press
Dumbbell Standing Arnold Press
Dumbbell Standing Arnold Press

Dumbbell Standing Arnold Pres

Dumbbell Standing Arnold Press is a strength exercise that works your traps and deltoids and is a great simple move. When done correctly, it can effectively target your neck, shoulders, upper back and upper body. It requires dumbbells to do.

How to do Dumbbell Standing Arnold Press

  • Start out standing up straight with foot shoulder width apart and holding a dumbbell in each pocket.

  • Slowly, by using your knees, lift the dumbbells to shoulder level and curl your hands so that they are pointing in towards your chest.

  • from there lift one dumbbell over your head, while holding the other one still, pressing in your hand, and stay for a count.

  • Return back to the starting position and repeat with the opposite hand.

  • Repeat for as many reps and sets as needed.

Dumbbell Arnold Press
Dumbbell Arnold Press

Dumbbell Arnold Pres

Dumbbell Arnold Press is a strength exercise that works your traps, deltoids and front deltoids and is a great simple move. When done correctly, it can effectively target your neck, shoulders, upper back and upper body. It requires dumbbells to do.

How to do Dumbbell Arnold Press

  • The Dumbbell Arnold Press is a version of the combat press that often attacks the rotator cuff muscle while often hits the front and side deltoids.

  • Start out sitting on a flat bench with your feet pointing forward and holding your abs close.

  • When in place, catch a dumbbell in each hand using an underhand grip with elbows bent and palms faced in just below shoulder height.

  • In a smooth move, lift the dumbbells up whilst spinning your hands flipping the dumbbells so that your palms are pointing in towards you.

  • Keep this position for a count and return back to the starting point utilizing a guided motion.

  • Tips :

  • If you are experiencing any shoulder pain, avoid performing the dumbbell arnold press exercise.

  • Beginners of this activity will start doing this routine with a smaller weight to achieve the right type.

T-Bar Row
T-Bar Row

T-Bar Row

T-Bar Row is a strength exercise that works your abs and traps and is a great moderate move. When done correctly, it can effectively target your core, neck, shoulders, upper back, upper body and waist. It requires barbell to do.

How to do T-Bar Row

  • The T-Bar Row workout is perfect for helping develop power and the main muscles in your back.

  • Start out by putting your foot at either side of the T-Bar Device, holding your knees slightly bent, abs close and gripping the handles of the tool with a strong grip.

  • Slowly bent at the knees so that the body is nearly parallel with the floor because that would be your starting point.

  • from this place, raise the bar up towards your chest in a steady and guided fashion and push for as far as you are able to.

  • When you hit the top spot, keep for a count, relax your back muscles and move back to the starting point.

  • Tips :

  • When doing this exercise holding the elbows tight to your chest.

One Arm Seated Dumbbell Arnold Press
One Arm Seated Dumbbell Arnold Press

One Arm Seated Dumbbell Arnold Pres

One Arm Seated Dumbbell Arnold Press is a strength exercise that works your traps and deltoids and is a great simple move. When done correctly, it can effectively target your neck, shoulders, upper back and upper body. It requires dumbbells to do.

How to do One Arm Seated Dumbbell Arnold Press

  • Begin out sitting on the end of a flat bench with feet on the floor in front of you carrying a dumbbell in one hand.

  • Slowly, by using your knees, lift the dumbbell to shoulder height and rotate the hand such that it is pointing in towards your chest.

  • from there lift the dumbbell over your ear, grip your hand, and keep for a count.

  • Go back to the starting spot.

  • Continue with as many reps and sets as needed.

Barbell Hang Clean
Barbell Hang Clean
Barbell Hang Clean

Barbell Hang Clean

Barbell Hang Clean is a strength exercise that works your traps, deltoids, rear deltoids and side deltoids and is a great simple move. When done correctly, it can effectively target your neck, shoulders, upper back and upper body. It requires barbell to do.

How to do Barbell Hang Clean

  • Start out by standing in front of a barbell with your feet shoulder width apart and squeezing the bar with a double overhand shoulder width grip.

  • Take the bar to around mid thigh level, holding your back straight, then stretch across your hips and knees aggressively pushing the weight upward and shrugging your shoulders around your ears at the same time.

  • Upon executing this move, stretch your wrists out and out pushing your body down and the barbell out into your arms.

  • You should see the bar set in a front squat stance with the elbows sticking forward, keeping the barbell in place.

  • When in place lower the body to a bottom squat posture to relieve the stress and healing phase of the previous move.

  • Hold the legs bent and body straight to better bear the weight.

  • Slowly and securely bring the weight back down to the starting point and perform for as many reps and sets as needed.

Dumbbell Shoulder Raise
Dumbbell Shoulder Raise
Dumbbell Shoulder Raise

Dumbbell Shoulder Raise

Dumbbell Shoulder Raise is a bodyweight exercise that works your traps, deltoids, rear deltoids and front deltoids and is a great basic move. When done correctly, it can effectively target your neck, shoulders, upper back and upper body. It requires dumbbells to do.

How to do Dumbbell Shoulder Raise

  • Dumbbell raises are a great way to target your shoulder muscles

  • Start off standing up straight with a dumbbell in each each hand and gripping the dumbbell with an overhand grip, palms facing behind you.

  • The dumbbells should be resting slightly ahead of your thighs at your sides.

  • Leave the dumbbells resting ahead of your thighs at your knees and then gradually lift them up into your rib cage.

  • Stop raising just before the dumbbells reach chest height, hold for a count and squeeze your shoulders.

  • Return back to the starting position and repeat for as many reps and sets as desired.

Looking for more?

Check out these 376 exercises which target your neck, shoulders, upper back, upper body and lower body. Most of them require either barbell or dumbbells, weight machine, no equipment or mat and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many exercises for traps are there?

Now we have 376 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work traps, deltoids, abs, spinal erectors and side deltoids.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.