Strength training
Trap Workout: 7 Best Exercises for Upper, Middle and Lower Traps
Published October 20, 2026
A good trap workout hits all three parts of the trapezius: shrugs and heavy carries for the upper traps, rows and face pulls for the middle, and Y-raises for the lower traps that help keep your shoulders healthy. Six to ten direct sets a week, on top of your rows and deadlifts, is enough for most lifters.
Three parts, three jobs
| Part | Job | Exercises |
|---|---|---|
| Upper | Shrug the shoulders up | Shrugs, deadlifts, farmer's carries |
| Middle | Squeeze shoulder blades together | Rows, face pulls, rear-delt flies |
| Lower | Pull shoulder blades down | Y-raises, pull-ups |
The 7 best trap exercises
| Exercise | Key cue | Sets × reps |
|---|---|---|
| Dumbbell shrug | Straight up toward the ears, 1 s pause, no rolling | 3-4 × 10-15 |
| Barbell shrug | Bar against thighs, arms straight | 3 × 8-12 |
| Farmer's carry | Heavy, shoulders tall and tight | 3 × 40 yd (35 m) |
| Barbell row | Pull to the belly button, squeeze blades | 4 × 8 |
| Face pull | Rope to the forehead, elbows high | 3 × 15 |
| Incline Y-raise | Arms in a Y, thumbs up, light weights | 3 × 12-15 |
| Deadlift | Upper back holds the bar | 3-4 × 5 |
Technique: deadlift, face pulls.
How many sets?
Weekly set volume is linked to muscle growth (Schoenfeld et al., 2017). Your rows and deadlifts already count toward upper-back volume; add 6-10 direct trap sets per week.
8-week trap workout (inside your back days)
| Weeks | Back day A | Back day B |
|---|---|---|
| 1-2 | Deadlift 3 × 5 · Barbell row 3 × 8 · Shrug 3 × 12 | Pull-ups 4 × max · Face pull 3 × 15 · Y-raise 3 × 12 |
| 3-4 | 4 × 5 · 4 × 8 · Shrug 4 × 12 | Pull-ups 4 × max · Face pull 4 × 15 · Y-raise 3 × 15 |
| 5-6 | 4 × 4 · 4 × 6 · Farmer's carry 3 × 40 yd | Weighted pull-ups 4 × 6 · Face pull 4 × 15 · Y-raise 4 × 12 |
| 7 | Deload | Deload |
| 8 | Test 3RM deadlift | 3 × 12 of each |
Common mistakes
| Mistake | Fix |
|---|---|
| Rolling shoulders on shrugs | Straight up and down |
| Huge weights, tiny range | Full range, pause at the top |
| Only upper traps | Face pulls and Y-raises |
| Neck jutting forward | Chin tucked, eyes forward |
Traps and posture
A strong upper back helps hold your shoulders in place at a desk and under a bar. Balance pressing with pulling, set for set. Persistent neck pain deserves a physical therapist's opinion. Full back day: back workout.