Traps Exercises

This exercise uses a stretchy band to make your front shoulder muscles stronger. You simply stand up and lift your straight arms out in front of you to work your upper body.

This exercise uses a resistance band to make your shoulders and upper back stronger. It works muscles called the deltoids, traps, and rhomboids. You do this by lifting your arms to make the shape of the letter 'Y'.

This exercise works the muscles on the back of your shoulders. It also helps the muscles in your upper back. To do it, you lean forward and lift a barbell out to your sides.

The barbell rear delt row is a strong exercise that works the muscles on the back of your shoulders. It also helps the muscles in your upper back and arms. To do it, you bend over and pull a barbell up to your chest. This motion makes you squeeze your shoulder blades together to make your back muscles work hard.

The barbell upright row v. 3 is a strength exercise that works your shoulder muscles, along with your upper back and arms. To do it, you stand holding a barbell and pull it straight up from your thighs to your chin, keeping your elbows higher than your hands.

This exercise works your shoulder muscles (deltoids). It also helps your upper back (traps) and arm muscles (biceps). You hold a barbell with your hands far apart. Then, you lift the bar from your legs to your upper chest while pulling your elbows up high.

This exercise uses a cable machine to strengthen the muscles on the back of your shoulders and upper back. You need to hold your body in a steady position and move with control to get the best results.

This exercise works the front muscles of your shoulders. It uses a cable machine to keep a steady pull on your muscles the whole time. It also uses your upper back and arm muscles a little bit.

This exercise strengthens the back of your shoulders and your upper back muscles. You kneel on the floor and pull a rope toward you while keeping your tummy tight and your body still.

This exercise works the side muscles of your shoulder. You use a cable machine that pulls on your muscles the whole time you move. This helps make your shoulders look wider and stronger.

This cable exercise isolates the chest muscles using a bent-over position. It involves extending one arm out to the side to activate the pecs, with secondary support from the shoulders and upper back.

This exercise uses a cable machine to strengthen the back of your shoulders. It also works the muscles in your upper back and arms. You perform it by pulling a handle toward your chest with steady, controlled movements.

This exercise works the muscles on the back of your shoulders using a cable machine and a rope. It also strengthens your upper back and arms. The machine keeps a steady pull on your muscles, which helps build shoulder strength and stability.

This exercise is for the muscles on the back of your shoulders. It also works the upper back. You sit at a cable machine and lift your arms out to the sides until they are level with your shoulders.

This exercise uses a cable machine to work the trapezius muscles on the top of your shoulders. To do it, you lift your shoulders straight up toward your ears while keeping your arms straight.

This exercise works your shoulder muscles and helps keep the joint steady. It focuses on turning your arm outward. It also uses the muscles in your upper back to make your shoulders stronger and healthier.

This exercise works the trapezius muscles in your upper back. To do it, lie on your stomach on a slanted bench while holding weights. Keep your arms straight and shrug your shoulders up.

This exercise works your upper back and shoulder muscles. You lie face down on a slanted bench and lift dumbbells by shrugging your shoulders.

This exercise strengthens your shoulder muscles. You hold weights in your hands and lift them up in front of you until they are as high as your shoulders. You must move slowly and carefully without swinging.

This shoulder exercise works your deltoids, traps, and rotator cuff muscles. You lift dumbbells out to the side with your elbows bent a little, copying the movement of pouring out a can, which helps stop shoulder pinching.

This exercise works your shoulder muscles while you sit on a slanted bench. It also helps strengthen your upper back and the back of your arms. The movement involves pushing weights from your shoulders up over your head while keeping your body steady.

This exercise builds the muscles on the back of your shoulders. It also helps the muscles in your upper back. You lie face down on a slanted bench to help you stay still and target the right muscles.

This exercise works your shoulder and upper back muscles. You do it while sitting on a slanted bench. You must move slowly and carefully to make sure your muscles do the work, not momentum.

This exercise works the muscles on the sides of your shoulders. It is used to make your shoulders look wider and feel stronger.

The dumbbell lying on floor rear delt raise is a focused exercise for the muscles on the back of your shoulders. To do it, you lie on your stomach on the ground and lift weights out to your sides. This helps strengthen your rear shoulders and upper back.

You lie on your stomach on a bench and lift a dumbbell with one hand to work the back part of your shoulder.

This exercise works the muscles on the back of your shoulder. You do it while lying on your stomach on a bench. It makes your shoulders stronger and more steady. It also uses the muscles in your upper back.

This exercise focuses on your shoulder muscles. You hold onto a stable object to keep your body still. This helps you lift safely without swinging, so your shoulder does all the work.

This exercise works the muscles on the back of your shoulders and helps your upper back. You do it by leaning forward at your hips and lifting weights out to your sides.

This exercise works the back of your shoulders and your upper back. To do it, lean forward with a straight back. Then, lift the weights out to the sides like wings and squeeze your shoulder blades together.

This exercise works the muscles on the back of your shoulders and helps your upper back. To do it, you lean forward from your hips and lift weights out to your sides while keeping your body steady.

This exercise works the muscles in your shoulders and upper back. You bend your body forward and lift weights out to your sides while turning your hands.

This exercise is for your shoulders. It mainly works the front part of your shoulder muscles. It also helps your upper back and arms a little bit. You do this exercise while sitting down. Sitting helps you stay still so your shoulder muscles do all the work.

This exercise is for your shoulder muscles. You sit down while doing it. Sitting helps you use only your shoulders and stops you from swinging your body. It is a controlled way to make your shoulders stronger.

The dumbbell shrug is a simple exercise for the trapezius muscles in your upper back. You hold weights and lift your shoulders up toward your ears to make your back stronger and bigger.

This exercise works the shoulder muscles, known as the deltoids. You lie on your side and lift a dumbbell with one arm until it is at shoulder level. This movement strengthens the shoulder and improves balance.

This exercise strengthens your shoulder muscles and helps your stomach muscles stay tight. It tests how steady you can keep your arm and body while walking with a weight held high above your head.

This shoulder exercise targets your deltoid muscles. You lift dumbbells to the side one at a time to improve strength and stability.

This exercise makes your shoulder muscles strong. It also works your neck and upper arms. You hold a weight in each hand and pull them from your legs up to your chin, while keeping your elbows high.

This exercise strengthens your shoulder muscles, along with your upper back and arms. You perform it by lifting weights from your thighs up to your shoulders while pulling your elbows up first.

This exercise works your shoulder muscles and upper back. You hold weights, lift your arms to the side, and rotate them to strengthen your shoulders.

This exercise uses your own body weight to strengthen your upper back. You simply lean forward from your waist while keeping your spine flat, then return to standing. Doing this regularly helps improve your posture and back strength.

This is an energetic exercise. It works your lower arms, shoulders, upper back, and stomach muscles. You need to be strong and move with care. You will lift the weight from a hanging spot to your shoulder, switching arms each time.

The kettlebell double snatch is a full-body exercise that works your shoulders, back, arms, and stomach muscles. It uses fast, strong movements. You need to focus and use the right form to do it safely.

This exercise is a fast, full-body move that focuses on your shoulders. It also works your upper back, arms, and tummy muscles. You need to use power, good timing, and the right form to do it safely and well.

The kettlebell sumo high pull is a full-body exercise that strengthens your back, shoulders, bottom, and legs. It mixes a wide-legged squat with a fast lifting motion to pull the weight up to your chin.

This is a fast exercise that works your shoulder, trap, and arm muscles. You need to be strong and move carefully to lift the kettlebell from the floor to your chest.

This exercise builds strength in your shoulders and upper back. You use a barbell that is anchored at one end to the floor. To do it, you lift the bar out to the side until it reaches shoulder height. This helps make your shoulders strong and steady.

Use this machine to work your upper back muscles by lifting your shoulders. Do this without gripping the handles. This focuses on the trap muscles and rests your forearms.

This exercise is done on a specific machine to strengthen your upper back and neck muscles. You lift your shoulders up while keeping your arms straight to work the trapezius muscles.

This machine exercise helps build your shoulder muscles. You lift your arms out to the sides to work the side of your shoulders and your upper back. Since the machine holds your body steady, it is very safe and easy for beginners to use.

This is a machine exercise that works your chest muscles. You sit down and push the handles together in front of your chest.

This exercise is done while sitting on a machine. It mainly works the back of your shoulders. It also helps the muscles in your upper back. Because you are sitting and using a machine, it is easy to stay steady and focus on the right muscles.

This exercise is done on a machine while sitting down. You pull handles backward to work the muscles on the back of your shoulders and upper back. It helps make your upper body strong.

This exercise uses a machine to make your shoulder muscles stronger. You sit down and lift your shoulders up towards your ears while keeping your arms straight against the weight of the machine.

This is a simple stretch for the side of your neck. It helps loosen tight muscles. You can do it while standing or sitting.

This easy bodyweight exercise focuses on the back of your shoulders. It also stretches muscles in your upper back. People do this to make their shoulders move better and to help with tightness.

This bodyweight exercise strengthens your upper back and traps. It focuses on pulling your shoulder blades together and down to build shoulder stability.

This bodyweight exercise strengthens your upper back and helps keep your shoulders steady. To do it, you hang from a bar and move your shoulder blades down and back while keeping your arms completely straight.

This is a soft stretch for the muscles in your neck and upper shoulders. It helps your neck move better and gets rid of tightness.

The Smith Back Shrug is a strength exercise that builds the trapezius muscles in your upper back and neck. You use a Smith machine for this movement. You hold the bar in front of your legs and lift your shoulders straight up toward your ears to squeeze the muscles.

This exercise works the serratus anterior muscles using a Smith machine. You perform it by standing at an angle and lifting the bar straight up. This movement focuses on your shoulders and the upper part of your chest.

This is a machine exercise that works the back of your shoulders and upper back. You lie with your chest against a pad and pull a bar toward you. The machine helps keep the movement steady while you squeeze your shoulder blades together.

This exercise uses a Smith machine to strengthen the muscles in your upper back and neck area (traps). You simply hold the bar and lift your shoulders straight up toward your ears, making sure to squeeze the muscles at the top.

This is a shoulder exercise done on a Smith machine. It works your shoulder muscles, traps, and biceps. To do it, you pull the bar up toward your chin while keeping your elbows higher than your hands.