Let’s be real—most lifters think they’re training their traps when they do a couple sets of shrugs at the end of a shoulder workout. They roll their shoulders a few times with heavy dumbbells, call it good, and wonder why their traps look the same year after year. If you’re serious about building those thick, yoke-like traps that pop from the front and the back, you’ve got to go beyond basic shrugs.
Your traps aren’t just that meaty part near your neck. They’re a huge diamond-shaped muscle that covers your upper back, running from the base of your skull down to your mid-back and across to your shoulders. They help you shrug, pull, stabilize your neck, and support heavy lifts. So it’s worth giving them real attention.
If you’re ready to stop blending in and start building traps that scream power, here are some of the best trap exercises you’ve probably never tried. Add these to your routine and you’ll feel the difference—and see it, too.
1. Snatch-Grip High Pull
If you’ve ever seen an Olympic weightlifter’s traps, you know they’re built different. The snatch-grip high pull is one reason why. It’s explosive, it’s tough, and it lights your upper traps on fire.
How to Do It:
- Grab a barbell with a wide, snatch grip—wider than your shoulders.
- Stand with feet shoulder-width apart, bar over mid-foot.
- Hinge at your hips, slight knee bend, flat back.
- Explode up by driving your hips forward and pulling the bar up to chest or chin level.
- Elbows go high and out.
- Lower under control and reset.
Why It Works:
The snatch-grip high pull combines an explosive hip extension with a powerful shrug and upright row. It nails your traps from top to bottom and builds power and size fast.
Pro Tip:
Start light. Form matters more than load. Think speed, not grind.
2. Face Pull with External Rotation
Most people know face pulls for rear delts and shoulder health—but tweak it with an external rotation and you’ll hit your traps like never before.
How to Do It:
- Attach a rope to a cable machine at upper chest or face height.
- Grab the rope with both hands, thumbs pointing backward.
- Pull the rope toward your face while pulling your hands apart.
- As you pull, externally rotate your shoulders—your thumbs point behind you at the end.
- Squeeze your traps and rear delts.
- Return slow.
Why It Works:
This move hammers your lower and middle traps while keeping your shoulders healthy. It’s a must if you want balanced upper back thickness.
Pro Tip:
Go lighter than you think. Focus on squeezing and pausing for a second at full contraction.
3. Farmer’s Walk Shrug Combo
Walking with heavy dumbbells or trap bars is underrated trap work. Adding a shrug on each step makes it even better.
How to Do It:
- Grab a pair of heavy dumbbells or use a trap bar.
- Stand tall, shoulders back, core tight.
- Start walking slowly.
- Every few steps, shrug your shoulders up hard and hold for a second.
- Keep moving until your grip or traps give out.
Why It Works:
The loaded carry already works your traps isometrically. Adding a shrug hits them dynamically too. It builds size, grip strength, and core stability in one killer move.
Pro Tip:
Stay upright. Don’t let the weights pull your shoulders forward.
4. Incline Dumbbell Shrugs
The angle changes everything. An incline bench targets your mid traps and hits the fibers you usually miss with standing shrugs.
How to Do It:
- Set a bench to about a 45-degree incline.
- Lie chest-down with dumbbells hanging straight down.
- Shrug your shoulders up toward your ears.
- Squeeze at the top, lower slow.
- Keep your arms straight the whole time.
Why It Works:
The incline position shifts tension to the middle part of your traps. You’ll feel it deep in your upper back. It’s subtle but crazy effective.
Pro Tip:
Light weight, slow tempo. Focus on that squeeze.
5. Rack Pull Shrug
Combine rack pulls and shrugs for brutal trap overload. Your traps work hard stabilizing the heavy pull—adding a shrug makes them scream.
How to Do It:
- Set a barbell on safety pins around knee height.
- Grip it shoulder-width apart.
- Pull it up like a rack pull—hips forward, back straight.
- At the top, shrug your shoulders up as high as you can.
- Hold for a beat, then lower the bar back to the pins.
Why It Works:
The heavy load recruits your traps just holding the bar. The shrug at the top piles on direct tension. It’s a one-two punch for trap growth.
Pro Tip:
Keep the weight heavy but controlled. Don’t round your back.
Trap Training Tips Most People Skip
Now you’ve got the moves—here’s how to get the most out of them.
1. Train Traps Twice a Week
They recover fast, so more volume works. Try a heavy trap movement on back day and a lighter one on shoulder day.
2. Use Straps if Needed
Your grip will often fail before your traps do, especially on rack pulls or farmer’s walks. Straps let you keep the tension on the target muscle.
3. Mind-Muscle Connection
Don’t just lift the weight—feel the squeeze. Traps respond well to focused contraction. Shrug and hold for a second at the top.
4. Don’t Forget Posture
A strong trap workout is great, but bad posture at your desk will undo it fast. Keep your shoulders back when you sit or stand.
Sample Trap Finisher
Want to end a session with a trap blow-up? Try this:
- Snatch-Grip High Pull: 3 sets of 5
- Incline Dumbbell Shrugs: 3 sets of 12–15
- Farmer’s Walk Shrug Combo: 2 rounds, 30–40 meters each
Your upper back will be toast—in the best way.
Final Words
If you want traps that pop, go beyond basic shrugs. Mix in explosive moves, angles you’ve ignored, and heavy carries. Your shirts will fit tighter around the shoulders, your lifts will feel stronger, and your neck will look like it belongs on a linebacker.
Give these exercises a fair shot for a few weeks. Train them smart, recover well, and you’ll see what you’ve been missing.
