15 Traps Exercises (All Equipment)

By equipment

Pick the row that matches what you actually have access to.

Equipment	Exercises
Barbell	4	Browse all Barbell →
Machine	4	Browse all Machine →

Ready-made traps routines

Barbell back workout 18 exercises · full routine Cable Machine back workout 16 exercises · full routine

Best traps exercises with no equipment

Nothing required but floor space.

Scapular Pull-Up beginner

Beginner traps exercises

Barbell Shrug Barbell Barbell Shrug Behind The Back Barbell Cable Shrugs Cable Machine Calf-Machine Shoulder Shrug Machine Clean Shrug Barbell Dumbbell Shrug Dumbbell Leverage Shrug Machine Smith Machine Behind the Back Shrug Machine Smith Machine Upright Row Machine Standing Dumbbell Upright Row Dumbbell Upright Row - With Bands Resistance Bands

Common questions

What is the best traps exercise?

There is no single best one — the right pick depends on your equipment and level. Of the 15 traps exercises catalogued here, 7 are compound movements, which recruit the most muscle per set and are usually the highest-value place to start. Clean Shrug is a common first choice.

How many traps exercises can you do without equipment?

1 of the 15 traps exercises here need no equipment at all, and 5 can be done with home-gym kit such as dumbbells, kettlebells or bands.

Where should beginners start with traps training?

12 of these 15 exercises are rated beginner. Barbell Shrug is one of the more accessible entry points. Start with a movement you can control through a full range, then progress load or difficulty before adding volume.

All 15 traps exercises

Barbell Shrug Barbell · beginner Barbell Shrug Behind The Back Barbell · beginner Cable Shrugs Cable Machine · beginner Calf-Machine Shoulder Shrug Machine · beginner Clean Shrug Barbell · beginner Dumbbell Shrug Dumbbell · beginner Kettlebell Sumo High Pull Kettlebell · intermediate Leverage Shrug Machine · beginner Scapular Pull-Up Bodyweight · beginner Smith Machine Behind the Back Shrug Machine · beginner Smith Machine Upright Row Machine · beginner Snatch Shrug Barbell · intermediate Standing Dumbbell Upright Row Dumbbell · beginner Upright Cable Row Cable Machine · intermediate Upright Row - With Bands Resistance Bands · beginner

Build a traps workout in one tap

Tell the generator your equipment and how long you have. It picks from these 15 exercises and sets your reps. Free, no signup.

Build a free workout

Traps exercises