Traps exercises
16exercises targeting this muscle
The most popular in workouts come first. Each exercise has step-by-step technique, photos and a map of the muscles worked.
All back exercises and a back workout
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Get the appTraps exercises: primary muscles
16 exercises
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Video Dumbbell Shrug Dumbbell · Beginner -
Standing Dumbbell Upright Row Dumbbell · Beginner -
Video Barbell Clean Pull from Hips Barbell · Beginner -
Video Barbell Shrug Barbell · Beginner -
Barbell Shrug Behind The Back Barbell · Beginner -
Cable Shrugs Cable · Beginner -
Calf-Machine Shoulder Shrug Machine · Beginner -
Video Clean Shrug Barbell · Intermediate -
Video Kettlebell Sumo High Pull Kettlebells · Intermediate -
Video Prone Press-Up on Forearms Body Only · Beginner -
Video Smith Machine Shrug Machine, Smith Machine · Beginner -
Smith Machine Upright Row Machine, Smith Machine · Beginner -
Video Spinal Stretch Body Only · Beginner -
Video Upper Back Stretch Body Only · Beginner -
Video Upright Cable Row Cable · Intermediate -
Video Upright Row — With Bands Bands · Beginner
No exercises match these filters.
Traps: secondary muscle in
55 exercises- Barbell Deadlift
- Wide-Grip Lat Pulldown
- Upright Barbell Row
- Underhand Cable Pulldowns
- Close-Grip Front Lat Pulldown
- Pullups
- Chin-Up
- Wide-Grip Pulldown Behind The Neck
- Wide-Grip Rear Pull-Up
- Barbell Straight-Leg Deadlift
- Seated One-arm Cable Pulley Rows
- Rack Pulls
- Sledgehammer Swings
- Face Pull
- Rocky Pull-Ups/Pulldowns
- Sumo Deadlift
- Back Flyes — With Bands
- Barbell Rear Delt Row
- Bent Over Low-Pulley Side Lateral
- Bent Over One-Arm Long Bar Row
- Bent-Over Resistance Band Row
- Cable Seated Lateral Raise
- Chin To Chest Stretch
- Clean
- Deadlift with Chains
- Deficit Deadlift
- Double Kettlebell Jerk
- Dumbbell Lying One-Arm Rear Lateral Raise
- Dynamic Chest Stretch
- Elevated Cable Rows
- Full Range-Of-Motion Lat Pulldown
- Gironda Sternum Chins
- Hang Snatch
- Kettlebell Dead Clean
- Lying Cambered Barbell Row
- Middle Back Shrug
- One-Arm Bent-Over Band Row
- One-Arm Kettlebell Clean and Jerk
- One-Arm Kettlebell Snatch
- Pin Presses
- Power Snatch
- Power Snatch from Blocks
- Rack Pull with Bands
- Romanian Deadlift from Deficit
- Rowing, Stationary
- Seated Resistance Band Row
- Side To Side Chins
- Snatch
- Snatch from Blocks
- Snatch Grip Deadlift
- Snatch Pull
- Standing Dumbbell Shoulder Press
- Sumo Deadlift with Chains
- Weighted Ball Hyperextension
- Weighted Pull Ups
AtletIQ app
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
Weight calculatorExample
Your set
40 kg × 10
Goal
MassStrengthFat loss
Level
BeginnerIntermediateAdvanced
Workout 1 · working weight
35.5kg
Sets × reps3 × 10Rest2.5 min
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |