Best Traps Exercises
This shortlist highlights 17 exercises that target the traps. It is a curated editorial roundup built from movement type, equipment, and difficulty data — not a lab ranking or coaching substitute.
How we chose these exercises
- •We group exercises by the attribute a reader is most likely filtering on first, such as target muscle, equipment, or difficulty.
- •We favor exercises with clear movement intent and dependable metadata for muscle group, equipment, and difficulty.
- •Beginner-friendly movements and low-equipment options are surfaced earlier when the shortlist serves broad training intent.
- •This page is a curated editorial ranking rather than a personalized training plan or medical recommendation.
Featured exercises
17 curated exercises for this shortlist.
C
Cable Shrug-In
- Category
- Isolation
- Primary Muscle
- Traps
- Secondary Muscle
- None
F
Facepull
- Category
- Isolation
- Primary Muscle
- Traps
- Secondary Muscle
- None
H
Hyperextensions
- Category
- Isolation
- Primary Muscle
- Traps
- Secondary Muscle
- None
P
Prone Scapular Retraction - Arms at Side
- Category
- Isolation
- Primary Muscle
- Traps
- Secondary Muscle
- None
P
Push Press
- Category
- Compound
- Primary Muscle
- Traps
- Secondary Muscle
- Glutes
W
Wall Angels
- Category
- Compound
- Primary Muscle
- Traps
- Secondary Muscle
- Shoulders
B
Butterfly Superman
- Category
- Isolation
- Primary Muscle
- Traps
- Secondary Muscle
- None
H
Handstand Pushup
- Category
- Compound
- Primary Muscle
- Traps
- Secondary Muscle
- Triceps
R
Reverse Snow Angel
- Category
- Compound
- Primary Muscle
- Traps
- Secondary Muscle
- Shoulders, Hamstrings, Glutes
S
Shoulder Shrug
- Category
- Isolation
- Primary Muscle
- Traps
- Secondary Muscle
- None
T
Trap-3 Raise
- Category
- Isolation
- Primary Muscle
- Traps
- Secondary Muscle
- None
B
Bent High Pulls
- Category
- Isolation
- Primary Muscle
- Traps
- Secondary Muscle
- None
D
Dumbbell Scaption
- Category
- Compound
- Primary Muscle
- Traps
- Secondary Muscle
- Shoulders
O
Overhead Triceps Extension
- Category
- Isolation
- Primary Muscle
- Traps
- Secondary Muscle
- None
S
Side-laying interior rotation
- Category
- Isolation
- Primary Muscle
- Traps
- Secondary Muscle
- None
S
Supine press
- Category
- Isolation
- Primary Muscle
- Traps
- Secondary Muscle
- None
T
Trap press
- Category
- Isolation
- Primary Muscle
- Traps
- Secondary Muscle
- None
Training references
- wger exercise database API — Source dataset used for exercise names, muscle targets, equipment, and difficulty tags.
Frequently Asked Questions
What are the best traps exercises?
Best Traps Exercises highlights options such as Cable Shrug-In, Facepull, Hyperextensions. The right pick depends on your training goal, available equipment, and experience level.
How did you choose these traps exercises?
We curated this shortlist using muscle-targeting data, equipment tags, movement type, and difficulty so the page reflects practical training intent.
Should beginners start with every exercise in this traps list?
No. Start with the exercises that match your current technique, mobility, and equipment access, then progress as your form and strength improve.