The 5 Best Exercises to Build BiggerTraps

The 5 Best Exercises to Build BiggerTraps

The 5 Best Trap Workouts for Building Massive Traps

Have visions of a body that exudes solidity and strength? Your traps are the only place to look! These strong muscles in your upper back are essential for proper posture, shoulder mobility, and general upper body growth.

A well-defined upper trap gives your neckline thickness and definition, resulting in the desired V-taper. However, creating substantial traps necessitates deliberate training that works every muscle fibre.

This guide delves deeply into trap workouts, revealing the top 5 trap exercises to help you achieve your objectives. Now let's get started!

Targeted Muscles for Trap Exercises

The trapezius muscle, often simply called trap, isn't just one big muscle. It's a complex group of fibres that run across your upper back, starting at the base of your neck and extending down to the middle of your spine. These fibres can be broadly categorized into three sections:

  • Upper Traps are responsible for shrugging your shoulders and upward rotation of the shoulder blades. This is the area most people associate with "big traps" and that classic V-shaped upper body.
  • Middle Traps: Play a key role in posture and stabilising shoulder blades. They also contribute to retraction (pulling your shoulder blades together), essential for many pulling exercises.
  • Lower Traps: These deeper muscles help with motions like neck extension and downward rotation of the shoulder blade. They attach your spine to your shoulder blades.

You may ensure well-rounded growth and maximise the potential of your traps by combining several exercises, including lower, middle, and upper trap exercises, that target these various parts.

Benefits of Traps Muscle Workout

Building strong traps goes far beyond aesthetics. Here are some key benefits you'll reap from incorporating trap workouts into your routine:

Improved Posture

Strong upper traps help pull your shoulders back and down, promoting proper spinal alignment and combating that hunched-over look. This can lead to increased confidence and better overall health.

Enhanced Functional Strength

Traps are heavily involved in everyday movements like carrying groceries, lifting objects overhead, and maintaining good posture. Strengthening them improves functional fitness and makes daily tasks feel easier.

Reduced Risk of Injury

Strong traps provide stability and support for your shoulders and spine. This can help prevent injuries caused by imbalances or weaknesses in these areas, especially during exercises that involve heavy weights or overhead movements.

Boosted Athletic Performance

Strong traps are crucial for weightlifters, baseball players, and swimmers. They generate power and control movements, and strengthening them can improve performance in various athletic activities.

Stronger Core

Many trap exercises, like shrugs and rows, also engage your core muscles for stability. A stronger core benefits your entire workout routine and improves your overall balance.

So, if you're looking to build a strong, balanced upper body, improve your posture, and unlock a world of functional benefits, prioritising trap workouts is a smart move.

5 Best Trap Exercises to Crush Your Trap Goals

Are you ready to take your trap gains to the next level? These five trap workouts target your traps from various angles, ensuring maximum muscle stimulation and growth. Incorporate these exercises into your routine to crush your trap goals:

Barbell Shrugs

One of the classic upper traps workouts, barbell shrugs target the upper traps effectively. Hold a barbell with an overhand grip, stand tall, and shrug your shoulders upward as high as possible. Squeeze your traps at the top of the movement before lowering the weight back down.

Dumbbell Shoulder Raises

Dumbbell shoulder raises can be performed in various ways to target different areas of the traps. For upper traps, perform dumbbell shrugs by holding a dumbbell in each hand and shrugging your shoulders upward. For middle traps, try bent-over dumbbell lateral raises, leaning forward slightly, and lifting the dumbbells to the sides.

Face Pulls

Face pulls not only work the traps but also target the rear deltoids and upper back muscles. Attach a rope to a cable machine at chest height, grasp the ends with an overhand grip, and pull the rope towards your face while keeping your elbows high. Focus on squeezing your shoulder blades together at the end of the movement.

Trap Bar Deadlifts

Trap bar deadlifts engage the traps and several other muscle groups, making them an excellent compound exercise for overall strength and muscle development. Stand inside the trap bar, grasp the handles, and lift the weight by driving through your heels while keeping your back straight and your shoulders pulled back.

Dumbbell Farmer's Walk

Farmer's walks are a functional exercise that targets the traps and improves grip strength and core stability. Hold a heavy dumbbell in each hand, stand tall with your shoulders back, and walk forward for a set distance or time while maintaining proper posture and engaging your traps to stabilise the weight.

Incorporate these five trap workouts into your training routine with proper form and progressive overload to see noticeable gains in trap size and strength. Remember to prioritise quality over quantity and allow adequate rest and recovery between sessions.


Building larger traps is aesthetically pleasing and helps with strength, posture, and general functional movement. You can target and improve your traps from various perspectives by including the five best trap workouts listed above in your fitness regimen.

To optimise outcomes, always concentrate on correct form, gradual overload, and consistency in your exercise. Remember that proper rest, hydration, and a balanced diet are essential for muscular growth and recovery.

These upper traps workout are versatile and effective in helping you conquer your trap goals, regardless of your experience level. Thus, put in the effort, maintain consistency, and see the growth and definition of your traps.


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