Durata/Exercises/Traps Exercises
Muscle group

Traps exercises

6 exercises train the traps directly. Another 1 works it as support. Each one has step by step instructions and form cues, and where a program uses it, the sets and reps as well.

Best programs for traps All 6 Indirect work
Front
Back
Most traps volume

Programs that train traps hardest

Ranked by how many working sets aim at the traps over one full cycle.

Working sets per cycle01234
  1. 1Bro Split4
  2. 2Dorian Yates HIT3
  3. 3PHAT2

Recurring programs repeat that cycle indefinitely.

The exercises

All traps exercises

Shrug (Barbell)Traps · 2 programs Shrug (Cable)Traps · Machine Shrug (Dumbbell)Traps · Dumbbell Shrug (Machine)Traps · Machine Shrug (Smith Machine)Traps · Machine Upright Row (Barbell)Traps · 1 program
Indirect work

Also works the traps

These target another muscle, but the traps still does its share.

Kettlebell High PullFull Body · 1 program