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12 trap exercises

Every trap exercise you can train, each with photos and step-by-step instructions. Filter by the equipment your gym actually has.

Traps, front view

Traps, back view

Barbell Shrug

BarbellIsolation

Cable Shrugs

Deadlift High Pull

BarbellCompound

Dumbbell Shrug

DumbbellIsolation

BarbellCompound

Kettlebell Sumo High Pull

Kettlebell Sumo High Pull

KettlebellsCompound

Scapular Pull-Up

Scapular Pull-Up

Shrugs Machine

MachineIsolation

Smith Machine Behind the Back Shrug

Smith Machine Behind the Back Shrug

Smith MachineIsolation

Smith Machine Upright Row

Smith Machine Upright Row

Smith MachineCompound

Standing Dumbbell Upright Row

Standing Dumbbell Upright Row

DumbbellCompound

Upright Cable Row

Upright Cable Row

Make your trap training count

You get a plan that picks the right movements for you and tells you the weight to start at. Every PR gets caught for you as you lift.