Traps Exercises

Barbell Rows

Compound pulling exercise for back thickness

barbell

Chin-ups

Underhand grip pull-up variation emphasizing biceps

pull up bar

AdvancedAnimated

Deadlift

Full body compound movement lifting weight from the floor

barbell

Face Pulls

Rear deltoid and upper back exercise for posture

cable machinerope

dumbbellsfarmer walk handles

Intermediate

Farmer's Walk

Functional carry exercise for grip strength and core stability

Inverted Rows

Bodyweight horizontal pulling exercise using a bar or table

bodyweightpull up bar

Intermediate

Kettlebell Single Arm Row

Unilateral rowing movement with kettlebell

kettlebell

One-Arm Dumbbell Rows

Unilateral rowing exercise for back development and core stability

dumbbellbench

AdvancedAnimated

Pull-ups

Upper body pulling exercise using body weight

pull up bar

BeginnerAnimated

Resistance Band Face Pulls

Rear delt and upper back exercise using resistance bands

resistance bands

Beginner

Resistance Band Pull-Aparts

Upper back and rear delt isolation using resistance bands

resistance bands

BeginnerAnimated

Resistance Band Rows

Seated rowing motion using resistance bands

resistance bands

Beginner

Reverse Snow Angels

Upper back and rear delt activation exercise lying face down

bodyweight

Intermediate

Scapular Pull-ups

Pull-up variation focusing on scapular retraction and back activation

pull up bar

Seated Cable Rows

Cable machine rowing exercise for mid-back development

cable machine

T-Bar Rows

Machine or landmine rowing exercise for back development

t barmachine

Upright Rows

Compound pulling exercise for shoulders and traps

barbelldumbbells