#Upper Trap Exercises

2 new upper trap exercises I’ve been doing! 1. The Overhead Cable Lu Raise. The traps fire super hard to upwardly rotate the scapula in the overhead position. Yes, you’re missing out on the stretch aspect here, but you can make that up with the other exercise. First saw this one from @liftrunbang1 👍🏼 2. High-Incline Dumbbell Shrug/Row. Try not to go too heavy here. Instead focus on engaging that area between your upper and mid traps by shrugging up and slightly back. Hope this helps if you have stubborn traps like me!

How to Build Bigger Traps To grow your traps evenly, train all three sections. Use prone Y-raises to develop the lower traps, inclined dumbbell rows to target the middle traps, and barbell shrugs for upper-trap strength. Save this for your next workout — @fitonomy.coach #trapworkout #upperbodytraining #strengthtraining #backworkout #gymtips #fitnessguide #workouttips #musclebuilding #fitonomyapp #traptraining

Two new upper trap exercises for cooking you traps🔥 1. The Overhead Cable Lu Raise. The traps fire super hard to upwardly rotate the scapula in the overhead position. Yes, you’re missing out on the stretch aspect here, but you can make that up with the other exercise. 2. High-Incline Dumbbell Shrug/Row. Try not to go too heavy here. Instead focus on engaging that area between your upper and mid traps by shrugging up and slightly back. . . . ctedits @jeffnippard . . #traps #shoulderworkout #shoulderday #gymhack #workout #gymmotivation #trending #trendingreels #explorepage #explore #fitness #healthy_maniac

Build your traps from top to bottom. Hit upper, mid, and lower build a complete back. 💡 Tip: Control the negative to keep tension on your traps. 🔹🔹🔹🔹🔹 📻 Save this workout & follow us for more! 🎉 Train every angle. Track your progress with Endomondo. 👉 Link in bio #Endomondo #trapworkout #backtraining #gymtips #strengthtraining #workoutideas

Highly effective workout for your traps ⬇️ The trapezius muscle, or “traps,” covers the upper back and shoulders. It helps with shoulder movement, lifting, and posture. Building strong traps improves shoulder stability and adds to an athletic, strong appearance. Common exercises for traps include shrugs, rows, and deadlifts. #trapsworkout #traps #trapstraining #trapsday #workout #gymworkout #workoutroutine #foryou #explorepage✨ #gym #fitness #shrugs #dumbbell #plate #barbell #trapeziusworkout #trapezius #trapezoid #scapula #muscle

Dumbbell traps workout 🎯✨ Can you spot the difference? STOP DOING THIS on the sides way A common beginner mistake on the lateral raise is shrugging the shoulders while lifting the dumbbells, which shifts tension from the side delts to the traps. To maintain focus on your delts, keep your shoulders depressed throughout the entire movement. A helpful cue is to push the dumbbells outward, as if reaching to the sides, rather than simply lifting them up. #trapsworkout #bisep #tricep #shoulders #fullbody #shredded #aesthetic #gymrat #fitness #workoutroutine #workoutmotivation #fypage

Best exercises for bigger traps 🔥 Cc: @dimitri_fit - - - - - - - - - - - - #traps #trapezius #back #muscles #gym #gymlife #gymmotivation #workout #workoutoftheday #workoutroutine #sport #palestra #allenamento #personaltrainer #healthy #salute #health

Outfit from ⁨@dfyne.official⁩ - Use code DELTA for 10% off. Link in bio. ✅ Do THESE to Build BIGGER Traps! Build bigger traps by training all three regions of the trapezius. 1) Barbell Shrug Lean forward slightly and shrug your shoulders up to hit the upper traps. 2) Kelso Shrug Lie face-down on an incline bench and pull your shoulders back, squeezing your shoulder blades together to target the middle traps. 3) Prone Y Raise Lift your arms into a “Y” to emphasize the lower traps. Size & Shred Training program 👉🏻 deltabolic.com #trapworkout #trapsworkout

Dumbbell shrug form improves upper traps growth by targeting the traps with proper shoulder elevation technique, increasing muscle activation, strength, and trap size using correct dumbbell shrug form Upper traps workout • dumbbell shrug • traps workout form #gymworkouts #dumbellshrug #backworkouts #workouttips #fitnedsinspo

🔥 Build BIGGER Traps by Training All 3 Trap Regions. 💪@appyoucan Your traps won’t grow if you only train the upper portion. To build thicker, fuller traps, you need to target all three regions: upper, mid, and lower. Each exercise shifts the tension to a specific area, helping you create stronger shoulders, better posture, and a more powerful upper back. Focus on slow reps, full range, and keeping the tension on the traps—not the neck or arms. Consistency across all three movements is what makes the difference. My suggestion: ✔️ Train traps 1–2× per week ✨ Save this for your next upper-back day and share it with someone who wants bigger traps! 💪🔥

IMPORTANT INFO ➡️ This all comes down to the origin and insertions of the different fibers of the traps. Here’s the breakdown for you: UPPER TRAPS | the fibers run horizontally and therefore help to retract the scapulae (as shown in the first 3 exercises of the video - to varying degrees I suppose) MID TRAPS | the fibers run horizontally AND some fibers run more vertically. Therefore they help to elevate the scapulae (like on a traditional standing DB shrug - how much this occurs may depend on exactly how you do them I suppose) as well as retract the scapulae (like the first 3 exercises shown in this video) LOWER TRAPS | the fibers run more vertically. They originate on the spine & insert on the lower on the scapulae. Therefore, they help depress the scaps (pull them downward) which is what happens on an exercise like the final one I show here - the standing plate raise - when the arms need to be pulled back overhead Massive credit to Paul Carter here. He’s a wealth of knowledge & his content has been helpful to me. Particularly in my understanding of the fiber orientation of both the upper traps & mid traps. If you do not follow him, do so ➡️ @liftrunbang1 - 📲 Train with me on my app #MYLIFT My exact weekly training schedule + coaching Link in Bio - #Traps #Bodybuilding #Fitness #muscle #hypertrophy #trapworkout #upperback #fitnesstutorial #gym #workout #shrugs #DavisDiley

🔥🔥 TRAPS WORKOUT WITH DUMBBELLS 🔥🔥 ✅✅ TOP 4 TRAPS WORKOUT AT HOME ✅✅ 👉️ MY FAVOURITE TRAPS WORKOUT 👈️ ⏰ 4 SET * 15 - 20 REPS ⏰ - #traps #homeworkout #workout #workoutmotivation #bodybuilding #calisthenics #aesthetic #athlete #fitness #fitnessmotivation #gym #gymmotivation #baapukafitness #explore