Its parts
Between your neck and shoulder. They lift your shoulders: shrugs.
Between your shoulder blades. They squeeze them together: rows, face pulls and reverse flyes.
They pull your shoulder blades down: pulldowns with your shoulder blades down and Y raises.
How to train it
- On shrugs, lift straight up towards your ears, without rolling your shoulders.
- Pause for a second at the top.
- Rows and deadlifts already work your traps a lot.
- Use straps if your grip gives out before your traps.
How many sets
About 6–10 direct sets a week is enough, since rows and deadlifts already work them.
Sample workout
Shrugs for the upper traps and face pulls for the mid traps.
| Exercise | Sets | Reps |
|---|---|---|
| Barbell shrug | 3 | 10–15 |
| Face pull | 3 | 12–15 |
Log this workout in GymOrbita: the app saves every set and suggests the weight for your next session.
Common mistakes
Circling your shoulders adds nothing and loads the joint. Go straight up and down.
If your shoulders barely move, the weight is too heavy.
All 3 traps exercises
FAQ
Do I need to train traps separately?
If you do rows and deadlifts, they already work quite a bit. Add shrugs if you want more upper traps.
Barbell or dumbbell shrugs?
Both work. Dumbbells keep your arms at your sides and are often more comfortable.
General training information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Routines that train it
Other muscles
Train your traps with GymOrbita
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