Traps — exercises

13 exercises with video, ordered by popularity. Each page shows step-by-step technique, common mistakes and set/rep targets.

Farmer's Carry ▶
Farmer's Carry Dumbbells Beginner
Dumbbell Shrug ▶
Dumbbell Shrug Dumbbells Beginner
Resistance Band Face Pull ▶
Resistance Band Face Pull Resistance bands Beginner
Rack Pull ▶
Rack Pull Barbell Intermediate
Barbell Upright Row ▶
Barbell Upright Row Barbell Beginner
Cable Shrug ▶
Cable Shrug Cable machine Beginner
Cable Upright Row ▶
Cable Upright Row Cable machine Beginner
Dumbbell Upright Row ▶
Dumbbell Upright Row Dumbbells Beginner
Power Snatch ▶
Power Snatch Barbell Expert
Resistance Band Upright Row ▶
Resistance Band Upright Row Resistance bands Beginner
Barbell Snatch ▶
Barbell Snatch Barbell Expert
Single Arm Farmer Walk ▶
Single Arm Farmer Walk Dumbbells Intermediate
Kettlebell Snatch ▶
Kettlebell Snatch Kettlebell Advanced

All exercises →