Broad, strong shoulders aren't just about your delts. Your trapezius, or traps for short, gives your upper back and neck that solid, athletic look. Still, plenty of gym-goers skip this muscle or rush through a few shrugs at the end of their workout.
In this article you'll learn how the trapezius works, which exercises work best for each part of the muscle and how to add a simple traps workout to your program. You'll also see why lifting straps can make such a big difference on shrugs.
What is the trapezius and what does it do?
The trapezius is a large, flat muscle that runs from the base of your skull and your neck down to the middle of your back, attaching on both sides to your shoulder blade and collarbone. It roughly consists of three parts, each with its own function.
Upper trapezius
This is the part you see between your neck and shoulders. It pulls your shoulders up toward your ears, exactly the movement of a shrug.
Middle trapezius
The middle part pulls your shoulder blades together. You mainly train it with rowing movements where you squeeze your shoulder blades hard.
Lower trapezius
The lower part pulls your shoulder blades down and helps rotate them when you raise your arms overhead. It often gets forgotten, but it plays a role in a stable shoulder.
The 6 best exercises to train your trapezius
Want to work the whole muscle? Combine exercises for the upper part with exercises for the middle and lower part.
Barbell shrug
The classic for your upper traps. With a barbell you can load relatively heavy. Pull your shoulders straight up, hold briefly at the top and lower under control.
Dumbbell shrug
With dumbbells at your sides you get more freedom of movement and train each side separately. Handy if you notice one side is stronger.
Farmer's walk
Grab two heavy dumbbells or kettlebells and walk a set distance. Your traps work hard to keep your shoulders in place, and you train your grip at the same time.
Chest-supported row
Lying on an incline bench, row the dumbbells toward your hips and squeeze your shoulder blades together. This mainly hits the middle part of the trapezius.
Face pull
With a rope on the cable, pull toward your face with your elbows high. Great for the middle traps and the back of your shoulders.
Prone Y-raise
Lie face down on an incline bench and raise light dumbbells in a Y shape. A light exercise, but one of the few that targets the lower part directly.
PREMIUM LIFTING STRAPS
€19,95
Don't let your grip decide how much you can lift. With the Gymsetz Premium Lifting Straps you hold the bar firmly during heavy pulling exercises, so...
View productHow to do a shrug with good technique
Shrugs look simple, but a few key points help you get much more out of them:
- Stand tall with your arms straight and your chest slightly forward.
- Pull your shoulders straight up toward your ears, without rolling them.
- Hold for one to two seconds at the top and feel your traps contract.
- Lower the weight slowly until you feel a light stretch.
- Don't swing from your knees or back to get the weight up.
- Keep your neck neutral and look straight ahead.
Tip
Choose a weight that lets you do a full range of motion with a pause at the top, rather than a heavier weight that only moves a few centimeters up and down.
Why lifting straps are useful for shrugs
Your traps can often handle more weight than your hands can hold. On heavy shrugs, farmer's walks or rack pulls, your grip is often the weak link: you end the set because the bar slips out of your hands, not because your traps are tired.
Lifting straps solve that. They connect your wrist to the bar, so you can focus on the muscle you want to train. Curious how to put them on? Read how to use lifting straps. The Premium Lifting Straps are made for exactly this kind of heavy pulling exercise.
Want to make your grip itself stronger too? Do your lighter sets without straps and only use them on your heaviest sets. You'll find more ideas in our article on improving your deadlift grip.
Sample traps workout
You can add this example to the end of a back or pull day. The number of sets and reps is a starting point you can adjust yourself.
| Exercise | Sets | Reps | Focus |
|---|---|---|---|
| Barbell shrug (with straps) | 3 | 10 to 12 | Upper traps |
| Chest-supported row | 3 | 10 to 12 | Middle traps |
| Prone Y-raise | 3 | 12 to 15 | Lower traps |
Not sure how many sets per week to give a muscle group? Read our article on sets per muscle group per week. And to keep progressing week after week, the principle of progressive overload helps.
Tip
If you feel pain in your neck or shoulder during these exercises, stop and get it checked by a doctor or physiotherapist before you keep training.
Frequently asked questions about trapezius training
How often per week can I train my trapezius?
For most people, once or twice a week works well. Your traps also work during deadlifts and rows, so keep that total volume in mind.
Are shrugs enough to train my traps?
Shrugs mainly hit the upper part. Add rows, face pulls or Y-raises to train the middle and lower part as well.
Can I use lifting straps for shrugs?
Yes. Straps help you train heavier without your grip limiting the set. Alternate with sets without straps if you also want to improve your grip.
Do deadlifts also train my traps?
Yes, during deadlifts and farmer's walks your traps work hard to keep your shoulders stable. Extra targeted exercises can still be useful if your traps are a priority.
Summary
The trapezius has three parts, so train it with more than just shrugs. Combine heavy shrugs for the upper part with rows and Y-raises for the middle and lower part. Use lifting straps so your grip doesn't hold you back, and build up gradually. Want more? Check out the Fitness Hub for more articles and tools.
Read next
View
Learn pull-ups: how to get your first pull-up
Learn pull-ups step by step: from dead hangs and negative pull-ups to the right...
View
Deadlift technique: lift heavier and safer
How to perform the deadlift with proper technique, step by step. Including the most...
View
Barbell row: build a thick back with the right technique
How to do the barbell row step by step for a thick, strong back....
Ready to train stronger?
Discover all guides, programs and tools in the Fitness Hub.