Zirv FitnessExercise Library
Traps Exercises
Large triangular muscle in the upper back responsible for moving and stabilizing the scapula. Every exercise below includes step-by-step instructions and the equipment you need.
40 exercises
Strength
Band Pull-ApartResistance Band · Posterior Deltoid, Trapezius
Band Upright RowResistance Band · Lateral Deltoid, Trapezius
Barbell High PullBarbell, Weight Plates · Shoulders, Trapezius
Barbell ShrugsBarbell, Weight Plates · Trapezius
Barbell Upright RowBarbell, Weight Plates · Trapezius, Lateral Deltoid
Bent Over Lateral RaiseDumbbells · Posterior Deltoid, Trapezius
Cable Face PullCable Machine · Posterior Deltoid, Trapezius
Cable ShrugCable Machine · Trapezius
Cable Upright RowCable Machine · Lateral Deltoid, Trapezius
Dumbbell High PullDumbbells · Shoulders, Trapezius
Dumbbell Rear Delt RowDumbbells · Posterior Deltoid, Rhomboids
Dumbbell ShrugsDumbbells · Trapezius
Dumbbell Upright RowDumbbells · Lateral Deltoid, Trapezius
Hex Bar ShrugHex Bar (Trap Bar) · Trapezius
High PullShoulders, Trapezius
Kelso ShrugCable Machine · Trapezius, Rhomboids
Kettlebell High PullKettlebell · Shoulders, Trapezius
Machine Low RowExercise Machine · Latissimus Dorsi, Rhomboids
Machine ShrugShrug Machine · Trapezius
Overhead ShrugBarbell or Dumbbells · Trapezius, Shoulders
Plate ShrugWeight Plates · Trapezius
Prone Trap RaiseDumbbells, Incline Bench · Trapezius, Posterior Deltoid
Rack PullBarbell, Weight Plates · Lower Back, Gluteus Maximus
Reverse Pec Deck FlyPec Deck Machine · Posterior Deltoid, Rhomboids
Sandbag High PullSandbag · Trapezius, Shoulders
ShrugsTrapezius
Smith Machine Reverse ShrugSmith Machine · Trapezius, Rhomboids
Smith Machine ShrugSmith Machine · Trapezius
Smith Machine Upright RowSmith Machine · Lateral Deltoid, Trapezius
Snatch Grip Barbell ShrugBarbell · Trapezius
Snatch Grip High PullGluteus Maximus, Quadriceps
Trap Bar Farmer WalkTrap Bar, Weight Plates · Trapezius, Forearm Flexors
TRX T-FlyTRX / Suspension Trainer · Posterior Deltoid, Rhomboids
TRX W-FlyTRX / Suspension Trainer · Trapezius, Rhomboids
TRX Y-FlyTRX / Suspension Trainer · Trapezius, Posterior Deltoid
Yoke CarryCore, Trapezius
Yoke WalkCore, Trapezius
YTW ExercisePosterior Deltoid, Trapezius
YTWL ExercisePosterior Deltoid, Trapezius
Flexibility
Upper Back Stretch (Thread the Needle)Trapezius, Rhomboids