Trapezius (Traps)
The large muscle of the upper back and neck responsible for shoulder elevation and scapular movement.
Updated
The trapezius is a large, diamond-shaped muscle spanning the upper back, shoulders, and neck. It has upper, middle, and lower portions with different functions. The upper traps elevate the shoulders (shrugs), middle traps retract scapulae (rows), and lower traps depress scapulae. Well-developed traps create the yoked appearance.
Examples
- Shrugs target upper traps
- Rows work middle traps
- The yoked look comes from trap development
Exercises that train the traps
15 exercises in the library target the traps as their primary muscle.
Upright Row - With Bands
Strength · Bands
Barbell Shrug
Strength · Barbell
Barbell Shrug Behind The Back
Strength · Barbell
Cable Shrugs
Strength · Cable
Calf-Machine Shoulder Shrug
Strength · Machine
Clean Shrug
Olympic Weightlifting · Barbell
Dumbbell Shrug
Strength · Dumbbell
Kettlebell Sumo High Pull
Strength · Kettlebells
Common questions
What is Traps?
The large muscle of the upper back and neck responsible for shoulder elevation and scapular movement. The trapezius is a large, diamond-shaped muscle spanning the upper back, shoulders, and neck.
What exercises train the Traps?
Good options include Upright Row - With Bands, Barbell Shrug, Barbell Shrug Behind The Back, Cable Shrugs, Calf-Machine Shoulder Shrug. Each links to a step-by-step guide with demonstration images.
What are examples of Traps?
Shrugs target upper traps; Rows work middle traps; The yoked look comes from trap development.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus