When it comes to building a powerful-looking upper body, your trapezius muscles — or “traps” — play a major role. Whether you're chasing that superhero V-shape or simply want to look more jacked in a t-shirt, building bigger traps is the shortcut to instant upper body dominance.
But here’s the thing: most people only rely on shrugs, and while shrugs do work, they’re not enough on their own. The traps are a large and complex muscle group — and if you’re not training them from multiple angles, you’re leaving serious growth on the table.
In this blog, we’ll break down the 7 best trap-building exercises you should add to your routine if you want thick, mountainous traps that turn heads.
🔥 Why Train Traps?
Before we dive in, let’s quickly cover why trap training matters:
- Aesthetic appeal: Bigger traps give your upper body a strong, powerful look.
- Posture and injury prevention: Strong traps support your neck, shoulders, and spine.
- Functional strength: You use your traps in many pulling and lifting movements, both in the gym and real life.
Now that you're fully on board, let’s dive into the top 7 trap exercises that actually work.
💪 1. Barbell Shrugs – The Classic Mass Builder
Let’s start with the king. Barbell shrugs are a staple for a reason. They directly target your upper traps and allow for heavy loading.
✅ How to do it:
- Hold a barbell with a shoulder-width grip.
- Keep arms straight and shrug your shoulders toward your ears.
- Pause and squeeze at the top, then slowly lower.
Pro tip: Don’t roll your shoulders — it’s ineffective and risky. Focus on vertical movement.
Sets/Reps: 4 sets of 10-12 reps
🔥 2. Dumbbell Shrugs – Greater Range of Motion
Dumbbells give you more freedom of movement compared to a barbell. They’re perfect if you want to isolate the traps with strict form.
✅ How to do it:
- Hold dumbbells at your sides.
- Shrug your shoulders straight up.
- Hold for a second and control the descent.
Bonus: You can perform them one arm at a time to fix imbalances.
Sets/Reps: 3-4 sets of 12-15 reps
🏋️♂️ 3. Rack Pulls – Trap Growth with a Deadlift Twist
Think of rack pulls as a partial deadlift that emphasizes your traps and upper back. You’re lifting heavy weight from just below the knees, which forces your traps to engage massively.
✅ How to do it:
- Set the barbell on a rack around knee height.
- Lift the bar by extending your hips and shoulders.
- Keep your back straight and core tight.
Why it works: You can go heavier than regular deadlifts, which leads to more trap activation.
Sets/Reps: 4 sets of 5-8 reps
🧠 4. Face Pulls – Targeting the Mid and Lower Traps
Face pulls are underrated but essential. They work the rear delts, mid traps, and lower traps, improving posture and shoulder health while building size.
✅ How to do it:
- Use a rope on a cable machine set at upper-chest level.
- Pull the rope toward your face, leading with your elbows.
- Squeeze your shoulder blades together.
Pro tip: Do these with lighter weight and perfect form. Your shoulders will thank you.
Sets/Reps: 3 sets of 15-20 reps
🏋️♀️ 5. Farmer’s Carries – Traps Built by Tension
Nothing builds rugged traps like carrying heavy weight over a distance. Farmer’s carries create constant tension on your traps, shoulders, and core.
✅ How to do it:
- Grab heavy dumbbells or farmer’s handles.
- Stand tall, chest up, and walk forward.
- Keep shoulders down and back (no slouching).
Why it’s awesome: This is real-world strength. Plus, it boosts grip and total-body stability.
Sets/Time: 3-4 rounds of 30–45 seconds
⚡ 6. Upright Rows – For Full Trap Engagement
Upright rows involve raising a barbell or dumbbells to your collarbone, hitting the traps and shoulders hard.
✅ How to do it:
- Use a narrow grip and pull the barbell up to chin level.
- Elbows should be higher than your wrists.
- Lower slowly with control.
Warning: If you have shoulder issues, keep the weight light or skip these. Try cable upright rows for smoother motion.
Sets/Reps: 3 sets of 10-12 reps
🔥 7. Snatch-Grip High Pulls – Olympic Style Power
Want explosive trap development? Enter the snatch-grip high pull — a favorite among Olympic lifters. It combines power, strength, and trap-building all in one.
✅ How to do it:
- Use a wide grip on a barbell (snatch grip).
- Explosively pull the bar up while extending hips and shrugging.
- Keep the bar close to your body.
Benefit: This move trains the traps dynamically and helps build upper body explosion.
Sets/Reps: 4 sets of 3-5 explosive reps
🧠 Bonus Tips for Bigger Traps
If you’re serious about growing your traps, keep these training tips in mind:
- Train traps 2x per week. Volume and frequency are key.
- Use progressive overload. Increase weight or reps over time.
- Pause and squeeze. Don’t rush your reps. Mind-muscle connection matters.
- Fix your posture. Rounded shoulders can limit trap engagement.
- Don’t skip rows and pulls. They indirectly hammer your traps.
👊 Final Thoughts
Your traps aren’t just another muscle — they’re a statement. A sign of strength. Power. Dominance.
If you're tired of blending in and ready to stand out with thick, jacked traps, start adding these exercises to your weekly routine. Mix it up with heavy lifts (like rack pulls), isolation moves (like shrugs), and dynamic pulls (like high pulls), and you’ll start seeing serious results.
Consistency is key. Give it time, train smart, and soon your traps will be the most talked-about muscle on your upper body.