The Best Trap Exercises

Your traps, or trapezius muscles, lie on the upper and middle portion of your back. The trapezius muscle has three portions: upper, lower and middle. The upper traps start at the top of the neck and extend down to attach to the lateral portion of your collarbone. The middle traps originate at the cervical spine and extend outward in a triangular shape to attach to the shoulder blade. The lower trap originates along the thoracic vertebra and forms another triangle that converges at the shoulder blade. These muscles assist in movement of the scapula and spine.

Seated Row

A seated row targets all portions of the traps. For this exercise, you need either dumbbells or a resistance band. Sit on the floor with your legs extended. Keep your posture erect with your abs contracting, your neck straight and shoulders pulled back. Your arms are extended in front of you with hands grasping a dumbbell or resistance band. Slowly pull the arms back by bending your elbows and pulling your shoulder blades together. Your elbows should move behind your back, hold for a moment, then return to the start and repeat. Do three sets of 12 reps.

Shrug

A shoulder shrug requires a dumbbell for each hand. Stand with your feet slightly apart and your back straight. Your arms should be down at your sides as you prepare for the movement. In one smooth motion, bring both shoulders up toward your ears as if you are shrugging them. Bring them up as high as you can while keeping your neck relaxed. Hold the highest position for a second, then lower your shoulders and repeat for three sets of 12 reps.

Overhead Press

You can do an overhead press that works the traps with a barbell or dumbbells. In a standing position with your feet shoulder-width apart, grasp your dumbbells or barbell so your palms are facing out. Position your hands even with your shoulders by bending your elbows up. This is your starting position. Slowly push the weight up over your head by extending your elbows. Hold for a second, then in a controlled manner, lower the weight back down to start. Work up to three sets of 12 reps.

Lateral Raise

To manipulate the lateral raise to target the traps, you must lie face down on an incline bench. Lie with your chest and belly flat on the bench with your feet firmly on the ground. Take a dumbbell in each hand and begin with your palms facing in and your arms hanging down. Extend the arms out, keeping them straight but elbows soft. Bring them up until your arms are at an even height with your back, hold for a second and lower them. Repeat for three sets of 12 reps.