Exercises by muscle
Traps exercises
The trapezius is a large diamond-shaped muscle across your upper back and neck. Its upper part lifts your shoulders, and its middle and lower parts pull your shoulder blades back and down.
Shrugs work the upper traps, while rows, face pulls and raises work the middle and lower parts. Carries train them too.
- 15Exercises
- 8Kinds of equipment
- 13Beginner friendly
Every traps exercise
15 exercises
Beginner friendly (13)
Some experience (2)
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Questions, answered
How many traps exercises are there here?
There are 15 exercises that target the traps in the AltF Fitness library, each with an animated demo and coaching tips.
What are good traps exercises for beginners?
Moves rated beginner friendly here include band shrug, cable shrug and dumbbell decline shrug. Start with a weight or version you can control for every rep, then build up gradually.
What equipment do I need to train the traps?
The exercises here use dumbbell, leverage machine, body weight, smith machine and more. Use the equipment filter on the exercise library to see only what you have.
How often should I train the traps?
Guidelines for healthy adults suggest working each major muscle group at least twice a week. Leave a day or so between hard sessions for the same muscles so they can recover.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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