Yes, you can build massive shoulders and improve posture by training your upper traps with the right exercises. The upper trapezius muscles are key for strength, stability, and aesthetics. Strong traps not only give you a thicker, more powerful upper body but also protect your neck and shoulders from strain.
This guide covers 12 of the most effective upper trap exercises—from shrugs to carries—using dumbbells, barbells, cables, and bodyweight. Whether your goal is size, strength, or posture correction, these moves will help you.
Why Train the Upper Traps?
The trapezius is a large, diamond-shaped muscle spanning your neck, shoulders, and mid-back. Its upper portion elevates and stabilizes the shoulders, making it essential for:
- Shoulder strength in presses and pulls
- Neck support and reduced tension headaches
- Posture correction against rounded shoulders
- A thicker, more aesthetic “yoked” physique
👉 Strength coaches and exercise science experts note that trap development isn’t just about shrugs—compound lifts and loaded carries also play a major role in maximizing growth.
12 Essential Upper Trap Exercises
The upper trapezius muscles are key players in shoulder elevation, neck support, and posture. Strong traps not only improve your physique (giving that thick, powerful look around the neck and shoulders), but also enhance performance in heavy lifts and protect against neck and shoulder pain.
Below are 12 of the best upper trap exercises—ranging from isolation moves like shrugs to compound lifts like deadlifts—that will help you build strength, size, and resilience.
1. Dumbbell Shrugs
How to do it:
- Hold a dumbbell in each hand at your sides with palms facing your body.
- Keep arms straight and core tight.
- Shrug your shoulders straight up toward your ears.
- Hold for 1–2 seconds, then slowly lower back down.
Muscles worked: Upper traps (primary), levator scapulae, forearms (grip).
Why it works: This is the most direct way to isolate the traps with controlled overload.
Trainer Tip: Avoid rolling your shoulders; move straight up and down for maximum activation.
2. Barbell Shrugs
How to do it:
- Grip a barbell with hands shoulder-width apart, either in front of thighs (conventional) or behind thighs (behind-the-back shrugs).
- Keep arms straight and lift shoulders as high as possible.
- Lower under control.
Trainer Note: Keep your neck neutral—avoid looking up or down.
Why it works: Allows heavier loads than dumbbells, stimulating growth and strength in the traps.
3. Trap Bar Shrugs
How to do it:
- Stand inside a trap (hex) bar and grab the side handles.
- Shrug shoulders upward as high as possible, then lower slowly.
Why it works: The neutral grip reduces wrist strain and lets you load heavier than dumbbells, making it more joint-friendly.
Trainer Tip: Stand tall and avoid leaning forward to keep tension on the traps.
4. Smith Machine or Hammer Strength Shrugs
How to do it:
- Set the bar at thigh level on a Smith machine or plate-loaded shrug machine.
- Grip at shoulder width and shrug upward.
- Lower under control, avoiding bouncing.
Why it works: The machine provides stability, letting you go heavier without worrying about balance.
Trainer Tip: Focus on controlled reps and pause at the top for maximum contraction.
5. Barbell Deadlift
How to do it:
- Stand with feet hip-width apart, barbell over midfoot.
- Grip the bar just outside knees.
- Brace core, hinge at hips, and lift the bar by extending hips and knees.
Muscles worked: Glutes, hamstrings, erectors, forearms, upper traps.
Why it works: Although not a trap isolation exercise, the traps contract isometrically to stabilize the shoulders under heavy load.
Trainer Tip: Keep chest up and spine neutral; don’t let shoulders round.
6. Trap Bar Deadlift
How to do it:
- Stand inside the trap bar with feet hip-width.
- Grip handles, brace core, and drive through heels to stand tall.
Why it works: Safer for the spine compared to a straight bar deadlift, while still heavily activating traps at lockout.
Trainer Tip: Squeeze shoulder blades back and down as you stand to reinforce trap engagement.
7. Rack Pulls
How to do it:
- Set safety pins in a squat rack at knee height.
- Grip the barbell and pull up to full hip and knee extension.
Why it works: Shorter range of motion than a full deadlift allows heavier weights, placing greater overload on traps and erectors.
Trainer Tip: Think of “pulling the shoulders back” at lockout for maximum trap recruitment.
8. Farmer’s Carry
How to do it:
- Hold heavy dumbbells, kettlebells, or farmer’s handles at your sides.
- Stand tall and walk for distance or time.
Muscles worked: Upper traps, forearms, grip, core.
Why it works: The traps work isometrically to keep shoulders elevated and stable while walking with heavy loads.
Trainer Tip: Keep posture tall with core engaged—avoid leaning or shrugging too much.
9. Face Pulls
How to do it:
- Set a cable or band at face height.
- Grip with palms down or neutral.
- Pull toward nose, keeping elbows high and wide.
Muscles worked: Upper traps, rear delts, rhomboids, rotator cuff.
Why it works: Great for posture correction, rear delt development, and trap health.(Andersen et al., 2010).
Trainer Tip: Focus on external rotation at the end—imagine “pulling the rope apart.”
10. Upright Rows (with caution)
How to do it:
- Grip barbell or dumbbells with a wide grip.
- Pull straight up toward chest, keeping elbows above hands.
- Stop when bar reaches upper chest.
Why it works: Targets upper traps and delts.
Trainer Note: Use wide grip and stop at chest level to reduce shoulder impingement risk (Schoenfeld, 2010).
11. Dumbbell Rows
How to do it:
- Place one knee and hand on a bench.
- Hold dumbbell in opposite hand.
- Row toward torso while keeping chest flat.
Muscles worked: Lats, rhomboids, upper traps, rear delts.
Why it works: Though primarily a lat movement, traps activate strongly to retract the scapula.
Trainer Tip: Don’t twist torso—keep movement strict.
12. I-Y-T Raises
How to do it:
- Lie face down on an incline bench or stability ball.
- Raise arms overhead into an “I,” slightly outward for “Y,” and out to the side for “T.”
- Keep thumbs pointing upward.
Muscles worked: Lower and upper traps, rotator cuff, rhomboids.
Why it works: Reinforces scapular stability and balanced trap activation in multiple planes.
Trainer Tip: Use light weights (2–5 lbs or just bodyweight) to focus on form and activation.
Sample Upper Trap Workout
Here’s how you can combine these moves into a trap-focused routine:
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Shrugs | 4 | 10–12 |
| Farmers Carry | 3 | 30–40m |
| Rack Pulls | 3 | 6–8 |
| Face Pulls | 3 | 12–15 |
| I-Y-T Raises (finisher) | 2 | 12–15 |
Benefits of Strong Upper Traps
- Strength: Supports deadlifts, Olympic lifts, and presses.
- Posture: Counters rounded shoulders.
- Aesthetics: Adds size and thickness to your frame.
- Injury Prevention: Stabilizes neck and shoulders during heavy training.
👉 Exercise science research highlights that balanced trap training improves performance in both strength and athletic sports.
How to Warm Up Before Upper Trap Exercises
Jumping straight into heavy shrugs or carries without preparation can strain your neck and shoulders. A proper warm-up activates your traps, improves blood flow, and reduces injury risk. Research shows that dynamic stretching enhances performance and reduces injury risk (Behm & Chaouachi, 2011).
- Dynamic Neck and Shoulder Rolls – Slowly rotate your neck side to side, then roll your shoulders forward and backward for 20–30 seconds.
- Band Pull-Aparts – Hold a resistance band at chest height, pull it apart with straight arms, and squeeze your shoulder blades. Do 2–3 sets of 12–15 reps.
- Light Shrugs – Perform bodyweight or very light dumbbell shrugs to prime the traps before loading heavy.
👉 Warming up takes just 5 minutes but can greatly improve your form, activation, and trap growth.
Common Mistakes to Avoid When Training Upper Traps
Even simple exercises like shrugs can be done wrong. Avoid these common errors to maximize results and protect your shoulders:
- Rolling Your Shoulders – Shrugs should be a straight up-and-down movement. Rolling adds stress to joints without extra trap activation.
- Using Too Much Weight – Overloading leads to jerky reps and neck strain. Prioritize controlled contractions and holds (Schoenfeld, 2010).
- Neglecting Other Trap Portions – Focusing only on the upper traps can create imbalance. Studies show that lower trap training (e.g., Y-raises, wall slides) is vital for scapular stability.
- Skipping Posture Cues – Always keep chest up, shoulders back, and neck neutral. Avoid jutting your head forward.
👉 Training smart—not just heavy—is the key to long-term trap strength and massive shoulders.
FAQs About Upper Trap Exercises
1. Can I build big traps without heavy weights?
Yes. Farmers carries, bodyweight shrugs, and banded face pulls all activate traps effectively.
2. Are upright rows safe for traps?
They can be—use lighter weight, wider grip, and stop at chest level to reduce impingement risk.
3. How often should I train traps?
2–3 times per week is effective, allowing recovery between sessions.
4. Do deadlifts grow traps?
Yes, deadlifts and rack pulls provide heavy trap stimulation even though they’re not isolation lifts.
5. Which trap exercise is best for beginners?
Start with dumbbell shrugs and face pulls—they’re safe and easy to learn.
6. Should I train upper and lower traps separately?
Yes. Upper traps elevate shoulders, while lower traps stabilize scapulae. Balanced training prevents posture issues.
7. How long does it take to see trap growth?
With consistency, visible changes can appear in 8–12 weeks, depending on genetics and nutrition.
Conclusion
Training your upper traps goes beyond just looks—it supports strength, posture, and injury prevention. By combining isolation lifts like shrugs with heavy compounds and carries, you’ll maximize both size and functionality.
👉 Start adding these 12 essential upper trap exercises into your routine today for massive shoulder strength and a more powerful upper body.
References
- Andersen, L. L., et al. (2008). Effect of physical training on function of chronically painful muscles: a randomized controlled trial. Journal of Applied Physiology, 105(6), 1796–1801
- Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633–2651.
- Nielsen, P. K., Andersen, L. L., Olsen, H. B., Rosendal, L., Sjøgaard, G., & Søgaard, K. (2010). Effect of physical training on pain sensitivity and trapezius muscle morphology. Muscle & Nerve, 41(6), 836–844.
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.