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Traps

Upper traps and trap-dominant pulls, shrugs and carries.

Pull413 Exercises

Exercises that train the Traps

How to train it

Train the Traps with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.

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Traps FAQ

What are the best exercises for the Traps?

Back Squeeze, Band Bent-Over Row, Band Close Grip Row and Band Horizontal Shrug are among the most effective traps exercises. Pair a heavy compound movement with one or two assistance exercises to train the traps through its full range.

How often should you train the Traps?

Training the traps two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding traps sessions so the muscle can recover and grow.

Related muscles

Lats

Wide back work through vertical pulls, rows and pullovers.

Upper back

Rhomboids and mid traps for rows, scapular control and posture.

Rear delts

Rear shoulder work from fly, face pull and row variations.

Neck

Neck flexion and extension for a thicker, more resilient neck.