Train Traps: exercises and the muscles they work

Exercises for Traps

• Barbell Shrug

  Barbell Shrug is an exercise using barbell in the loaded carry pattern. It trains traps as the primary mover. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Behind-the-Back Barbell Shrug

  Behind-the-Back Barbell Shrug is an exercise using barbell in the loaded carry pattern. It trains traps as the primary mover. Supporting muscles include back and forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Cable Shrug

  Cable Shrug is an exercise using machine in the loaded carry pattern. It trains traps as the primary mover. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Cable Upright Row

  Cable Upright Row is an exercise using machine in the horizontal pull pattern. It trains traps as the primary mover. Supporting muscles include back, biceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Clean

  Clean is an exercise using barbell in the hinge pattern. It trains traps as the primary mover. Supporting muscles include back, calves, forearms, glutes, quadriceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Dumbbell Shrug

  Dumbbell Shrug is an exercise using dumbbell in the loaded carry pattern. It trains traps as the primary mover. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Hang Clean

  Hang Clean is an exercise using barbell in the hinge pattern. It trains traps as the primary mover. Supporting muscles include back, calves, forearms, glutes, hamstrings and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Kettlebell Clean

  Kettlebell Clean is an exercise using functional in the hinge pattern. It trains traps as the primary mover. Supporting muscles include back, forearms, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Power Clean

  Power Clean is an exercise using barbell in the hinge pattern. It trains traps as the primary mover. Supporting muscles include back, calves, forearms, glutes, quadriceps, shoulders and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Power Shrug

  Power Shrug is an exercise using barbell in the loaded carry pattern. It trains traps as the primary mover. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Snatch-Grip High Pull

  Snatch-Grip High Pull is an exercise using barbell in the loaded carry pattern. It trains traps as the primary mover. Supporting muscles include back, forearms and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Trap Bar Shrug

  Trap Bar Shrug is an exercise using barbell in the loaded carry pattern. It trains traps as the primary mover. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Upright Row

  Upright Row is an exercise using barbell in the horizontal pull pattern. It trains traps as the primary mover. Supporting muscles include back, biceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Yoke Walk

  Yoke Walk is an exercise using functional in the loaded carry pattern. It trains traps as the primary mover. Supporting muscles include abs, back, calves, glutes and hamstrings. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• 18-inch Deadlift

  18-inch Deadlift is an exercise using functional in the hinge pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Atlas Stone Over Bar

  Atlas Stone Over Bar is an exercise using functional in the horizontal pull pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include abs, biceps, calves, forearms, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Atlas Stones

  Atlas Stones is an exercise using functional in the horizontal pull pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include abs, biceps, calves, forearms, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Axle Deadlift

  Axle Deadlift is an exercise using functional in the hinge pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Axle Press

  Axle Press is an exercise using functional in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include chest, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Block Pull

  Block Pull is an exercise using barbell in the horizontal pull pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes, hamstrings and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Cable Lateral Raise

  Cable Lateral Raise is an exercise using machine in the isolation pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Cable Reverse Fly

  Cable Reverse Fly is an exercise using machine in the horizontal push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Car Deadlift

  Car Deadlift is an exercise using functional in the hinge pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes, hamstrings and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Circus Dumbbell Press

  Circus Dumbbell Press is an exercise using functional in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Clean and Jerk

  Clean and Jerk is an exercise using barbell in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include abs, back, glutes, hamstrings, quadriceps, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Clean and Press

  Clean and Press is an exercise using barbell in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include abs, back, calves, glutes, hamstrings, quadriceps, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Conan's Wheel

  Conan's Wheel is an exercise using functional in the loaded carry pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include abs, biceps, calves, forearms, shoulders and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Conventional Deadlift

  Conventional Deadlift is an exercise using barbell in the hinge pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Cuban Press

  Cuban Press is an exercise using dumbbell in the isolation pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Deadlift

  Deadlift is an exercise using barbell in the hinge pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Deficit Deadlift

  Deficit Deadlift is an exercise using barbell in the hinge pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Egyptian Lateral Raise

  Egyptian Lateral Raise is an exercise using dumbbell in the isolation pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Farmers Walk

  Farmers Walk is an exercise using functional in the loaded carry pattern. Traps works as a supporting mover here; the primary target is forearms. Supporting muscles include abs, back, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Frame Carry

  Frame Carry is an exercise using functional in the loaded carry pattern. Traps works as a supporting mover here; the primary target is forearms. Supporting muscles include back and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Frame Deadlift

  Frame Deadlift is an exercise using functional in the loaded carry pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Front Hold Carry

  Front Hold Carry is an exercise using functional in the loaded carry pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include abs and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Half-Kneeling Dumbbell Press

  Half-Kneeling Dumbbell Press is an exercise using dumbbell in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include abs, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Hang Snatch

  Hang Snatch is an exercise using barbell in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include abs, back, calves, forearms, glutes, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Hercules Hold

  Hercules Hold is an exercise using functional in the loaded carry pattern. Traps works as a supporting mover here; the primary target is forearms. Supporting muscles include traps. In Ironstead you track weight and duration. Default rest: about 2 minutes.

• Husafell Stone Carry

  Husafell Stone Carry is an exercise using functional in the loaded carry pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• I-Y-T

  I-Y-T is an exercise using dumbbell in the isolation pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Keg Carry

  Keg Carry is an exercise using functional in the loaded carry pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Keg Press

  Keg Press is an exercise using functional in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include chest, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Kettlebell See-Saw Press

  Kettlebell See-Saw Press is an exercise using functional in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include abs, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Lateral Raise

  Lateral Raise is an exercise using dumbbell in the isolation pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Lateral Raise (Dumbbell)

  Lateral Raise (Dumbbell) is an exercise using dumbbell in the isolation pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Log Press

  Log Press is an exercise using functional in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include chest, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Machine Lateral Raise

  Machine Lateral Raise is an exercise using machine in the isolation pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Monster Dumbbell Press

  Monster Dumbbell Press is an exercise using functional in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Neutral-Grip Dumbbell Press

  Neutral-Grip Dumbbell Press is an exercise using dumbbell in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include chest, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Neutral-Grip Pull-Up

  Neutral-Grip Pull-Up is an exercise using bodyweight in the vertical pull pattern. Traps works as a supporting mover here; the primary target is lats. Supporting muscles include biceps, forearms and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Overhead Press

  Overhead Press is an exercise using barbell in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include chest, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Pause Deadlift

  Pause Deadlift is an exercise using barbell in the hinge pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Pin Press (Overhead)

  Pin Press (Overhead) is an exercise using barbell in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Power Snatch

  Power Snatch is an exercise using barbell in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include back, calves, glutes, quadriceps, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Push Jerk

  Push Jerk is an exercise using barbell in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include quadriceps, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Rack Pull

  Rack Pull is an exercise using barbell in the horizontal pull pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes, hamstrings and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Reverse Fly (Dumbbell)

  Reverse Fly (Dumbbell) is an exercise using dumbbell in the horizontal push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Reverse Pec Deck

  Reverse Pec Deck is an exercise using machine in the isolation pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Sandbag Carry

  Sandbag Carry is an exercise using functional in the loaded carry pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Seated Barbell Press

  Seated Barbell Press is an exercise using barbell in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include chest, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Silver Dollar Deadlift

  Silver Dollar Deadlift is an exercise using functional in the hinge pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Single Arm Farmers Hold

  Single Arm Farmers Hold is an exercise using functional in the loaded carry pattern. Traps works as a supporting mover here; the primary target is forearms. Supporting muscles include abs and traps. In Ironstead you track weight and duration. Default rest: about 2 minutes.

• Single-Arm Cable Row

  Single-Arm Cable Row is an exercise using machine in the horizontal pull pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Single-Arm Dumbbell Press

  Single-Arm Dumbbell Press is an exercise using dumbbell in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include abs, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Single-Arm Dumbbell Row

  Single-Arm Dumbbell Row is an exercise using dumbbell in the horizontal pull pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Single-Arm Z-Press

  Single-Arm Z-Press is an exercise using dumbbell in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include abs, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Smith Machine Overhead Press

  Smith Machine Overhead Press is an exercise using machine in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include chest, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Snatch

  Snatch is an exercise using barbell in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include back, biceps, glutes, hamstrings, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Snatch Push Press

  Snatch Push Press is an exercise using barbell in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include quadriceps, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Snatch-Grip Deadlift

  Snatch-Grip Deadlift is an exercise using barbell in the hinge pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Sots Press

  Sots Press is an exercise using barbell in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include abs, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Squat Snatch

  Squat Snatch is an exercise using barbell in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include back, glutes, hamstrings and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Strict Press

  Strict Press is an exercise using barbell in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include chest, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Sumo Deadlift

  Sumo Deadlift is an exercise using barbell in the hinge pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Tire Flip

  Tire Flip is an exercise using functional in the loaded carry pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include calves, chest, forearms, glutes, hamstrings, shoulders, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Towel Pull-Up

  Towel Pull-Up is an exercise using bodyweight in the isolation pattern. Traps works as a supporting mover here; the primary target is forearms. Supporting muscles include biceps, lats and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Truck Pull

  Truck Pull is an exercise using functional in the loaded carry pattern. Traps works as a supporting mover here; the primary target is back. Supporting muscles include quadriceps and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Z-Press

  Z-Press is an exercise using barbell in the vertical push pattern. Traps works as a supporting mover here; the primary target is shoulders. Supporting muscles include abs, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

Equipment

Traps can be trained with different equipment:

• Barbell exercises
• Bodyweight exercises
• Dumbbell exercises
• Functional exercises
• Machine exercises