Back · Muscle

Best Traps Exercises (13)

13 exercises that target the traps — 12 beginner and 1 intermediate — using dumbbell, bodyweight and machine and more. Every exercise has an animated demonstration, step-by-step instructions and sets-and-reps guidance, and all of them are ready to log in the SetGrip app.

Beginner (12)

Banded ShrugBeginnerResistance Band
Bar behind Back Smith Machine ShrugBeginnerSmith Machine
Barbell ShrugBeginnerBarbell
Bench Scapular DipBeginnerBodyweight
Cable ShrugBeginnerCable
Chest Supported Dumbbell ShrugBeginnerDumbbell
Dumbbell ShrugBeginnerDumbbell
Incline Bench Dumbbell ShrugBeginnerDumbbell
Machine Gripless ShrugBeginnerMachine
Machine ShrugBeginnerMachine
Scapular Pull-UpBeginnerBodyweight
Smith Machine ShrugBeginnerSmith Machine

Intermediate (1)

Kettlebell Sumo High PullIntermediateKettlebell

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Track traps exercises in SetGrip

All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.

Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.