Muscle group
Traps: how to train them well
Your traps sit at the top of your back and around your neck. You can train them with shrugs and upright rows using a barbell, dumbbells, or a Smith machine. The movements look simple, but good posture and control make a big difference in how they feel and how effective they are in your gym.
0 machine · 4 exercises
Coach tips
- Keep your head neutral: look straight ahead, avoid pushing your neck forward or cranking it back when you do shrugs or upright rows.
- Think about lifting your shoulders toward your ears, then lowering them back down under control in about 2 to 3 seconds instead of letting them drop.
- For upright rows, keep the barbell or Smith bar close to your body, sliding it along you on the way up and down to guide your path.
- Breathe steadily: inhale as you lower the weight, exhale as you lift, without holding your breath, especially when the weight gets heavier.
Exercises
These also work this muscle
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Common questions
What exercises can I use to train my traps at the gym?
For traps, you can use barbell shrugs, dumbbell shrugs, barbell upright rows, and Smith upright rows. These are exercises you’ll see in gyms tracked by GoSet in Québec.
Where should I feel my traps working?
On shrugs and upright rows, you should mainly feel the top of your back around your neck and between your shoulder blades working. If you feel sharp pain in your neck, shoulders, or lower back, stop and talk to a professional.
How many sets should I do for traps?
At the gym, people often do around 3 sets of 8 to 12 reps for traps, whether it’s shrugs or upright rows. Adjust the weight so you can keep good form on every rep.