woman showing off traps and wearing uppper wrist wraps

The Best Trap Exercises for Strength and Size

• Evelyn Valdez

When people think about building a strong upper body, the traps don’t always get the spotlight... but they should. Big, powerful traps don’t just make your frame look stronger, they help you stand taller, protect your neck and shoulders, and add serious force to your heavy lifts.

Your traps stretch from the base of your skull, down your spine, and across to your shoulders. To really train them right, you’ve got to hit both the upper and middle fibers. Below, we’ve lined up the best trap exercises to build strength, size, and that powerful look that turns heads in the gym.

1. Barbell Shrugs

Barbell shrugs isolate the upper traps and allow you to load heavy for maximum growth.

How to do it:

  1. Stand tall with your feet shoulder-width apart.
  2. Hold a barbell in front of your thighs with an overhand grip.
  3. Shrug your shoulders straight up as high as possible.
  4. Hold for a second at the top.
  5. Slowly lower back down with control.

Gear to use: UPPPER Lifting Straps help you hold heavier weights without losing grip.

2. Dumbbell Shrugs

Dumbbells allow a greater range of motion compared to a barbell.

How to do it:

  1. Stand tall with a dumbbell in each hand at your sides, palms facing your body.
  2. Keep your arms straight and shrug your shoulders upward.
  3. Pause at the top and squeeze your traps.
  4. Lower the dumbbells back down slowly.

Tip: Perform seated for stricter form and less momentum.

3. Rack Pulls

A heavy partial deadlift that overloads the traps and upper back.

How to do it:

  1. Set a barbell on safety pins or blocks just below or above knee height.
  2. Stand with feet hip-width apart and grip the bar outside your legs.
  3. Brace your core and pull the bar up until your hips and knees lock out.
  4. Lower the bar back down under control.

Gear to use: UPPPER Lifting Belt for core support and Lifting Straps for grip on heavy pulls.

4. Face Pulls

Strengthens mid-traps and rear delts while improving posture.

How to do it:

  1. Attach a rope to a cable machine at eye level.
  2. Grip the rope with both hands, palms facing in.
  3. Pull the rope toward your face while flaring your elbows out.
  4. Squeeze your shoulder blades together at the end.
  5. Slowly return to the starting position.

5. Farmer’s Carries

Builds traps, grip, and core strength in a functional way.

How to do it:

  1. Grab a heavy dumbbell or kettlebell in each hand.
  2. Stand tall with your shoulders pulled back.
  3. Walk forward for a set distance or time.
  4. Keep your core braced and traps engaged throughout.

6. Upright Rows

Targets traps and shoulders for size and definition.

How to do it:

  1. Hold a barbell or dumbbells with an overhand grip in front of you.
  2. Pull the weight straight up along your body to chest level.
  3. Lead with your elbows and keep the bar close.
  4. Lower back down slowly with control.

Tip: A slightly wider grip can reduce shoulder discomfort.

7. Overhead Shrugs

Hits the traps from a unique angle while improving overhead stability.

How to do it:

  1. Press a barbell or dumbbells overhead with arms fully extended.
  2. Shrug your shoulders upward while keeping your arms straight.
  3. Pause briefly at the top.
  4. Lower your shoulders back down under control.

Gear to use: UPPPER Wrist Wraps help stabilize your wrists when pressing overhead.

Training Tips for Bigger Traps

  • Train traps 1–2 times per week depending on your split.
  • Mix heavy compound lifts (rack pulls, carries) with isolation work (shrugs, face pulls).
  • Use progressive overload—add weight, sets, or reps gradually.
  • Balance trap training with other back work to avoid posture issues.

FAQ: Trap Training

1. How often should I train traps?

Once or twice a week is ideal. They also get worked indirectly during pulling exercises like rows and deadlifts.

2. Do you train traps with shoulders or back?

Traps can be trained with either the shoulders or back since they play a role in both pushing and pulling. Upper trap exercises like shrugs and upright rows often pair well with shoulder day, while mid- and lower-trap moves like rack pulls and face pulls fit naturally with back day. Many lifters rotate trap work between the two, depending on their program.

3. Can I train traps at home without machines?

Yes! Use dumbbells, kettlebells, or even loaded backpacks for shrugs and carries. Handstand shrugs are another great option.

4. What lifting gear helps with trap exercises?

Bigger traps don’t just look strong; they make you stronger. Train smarter with UPPPER Lifting Straps, Lifting Belts, and Wrist Wraps so you can push past grip limits, protect your core, and stay stable under heavy weight.