Guides › Traps

1. #1 for traps

   Dumbbell shrug

   Home + GymBeginner3 × 12–15

   Equipment: Dumbbells

   1. Arms straight
   2. Lift the shoulders toward the ears
   3. Pause, lower slowly

   Common mistake: Rolling the shoulders.

2. #2 for traps

   Barbell shrug

   GymBeginner3 × 10–15

   Equipment: Barbell

   1. Hold the bar at your thighs, shoulder-width grip
   2. Shrug straight up as high as you can
   3. Hold one second, lower slowly

   Common mistake: Bending the elbows to lift more.

3. #3 for traps

   Rack pull

   GymIntermediate3 × 5–8

   Equipment: Barbell, power rack

   1. Bar on the pins just below the knees
   2. Stand up tall and squeeze at the top
   3. Lower under control to the pins

   Common mistake: Leaning back at the top.

4. #4 for traps

   Kelso shrug

   Home + GymIntermediate3 × 12

   Equipment: Dumbbells, incline bench

   1. Lie chest-down on an incline bench or hinge forward
   2. Pull the shoulder blades back and together
   3. Hold one second, release slowly

   Common mistake: Bending the arms into a row.

5. #5 for traps

   Dumbbell high pull

   Home + GymIntermediate3 × 8–10

   Equipment: Dumbbells or kettlebell

   1. Hinge slightly, weights at the knees
   2. Stand up fast and pull elbows high
   3. Lower under control

   Common mistake: Pulling with the arms only.

6. #6 for traps

   Overhead shrug

   Home + GymIntermediate3 × 10–12

   Equipment: Dumbbells or barbell

   1. Hold the weight overhead with straight arms
   2. Shrug the shoulders up toward the ears
   3. Lower slowly, arms stay locked

   Common mistake: Letting the arms bend.

7. #7 for traps

   Cable shrug

   GymBeginner3 × 12–15

   Equipment: Cable machine

   1. Stand close to a low cable, straight arms
   2. Shrug straight up
   3. Pause, lower with control

   Common mistake: Using the legs to bounce.