When people say they want bigger traps, they usually point to the small muscles on top of their shoulders. That’s the first mistake. Your trapezius is a massive, diamond-shaped muscle that runs from your neck all the way down your mid-back. If you only do basic shrugs, you’re leaving huge amounts of growth on the table.
As a trainer, I see people waste time on ineffective movements because they don't understand the muscle's function. Your traps don't just elevate your shoulders (shrug); they also retract them (pull them back). To build a truly impressive, thick back, you need to target all these functions.
I’ve compiled my top five exercises that do exactly that. This isn't just a list; it's a complete philosophy for building your back.
The Best Trap Exercises
- Farmer's Carry (For isometric strength and size)
- Deadlift (For overall back density)
- Bent Arm Shrug (For upper and mid-trap contraction)
- High Row (For mid-trap retraction)
- Upright Row (For upper trap elevation)
Upright Rows
Upright rows, when executed with precision and intent, are a powerful tool for developing the upper trapezius, as well as engaging the deltoids and supporting upper back musculature. But here's the truth: the difference between a mediocre upright row and a game-changing one comes down to how you move the weight.
If you're simply yanking the bar up with your arms, you're not maximizing the movement, and worse, you're inviting shoulder impingement. The key is to glide the weight up along your body, using a fluid pull that engages the traps from the first inch.
Imagine the bar or dumbbells are attached to your torso. Your elbows lead, and your arms follow, but it is your body's upward drive and posture that initiates the motion. This subtle shift turns the upright row into a highly effective trap-dominant lift rather than a risky shoulder exercise. You are not just lifting the weight. You are actively recruiting the upper traps to elevate and stabilize the scapula, which is their primary role.
Form matters. Hands just inside shoulder width, chest tall, and a slight lean back to allow the bar to travel cleanly. Pull until your elbows reach shoulder height, no higher. And respect your range. This is not about ego lifting. It is about intentional tension.
High Rows
High rows are one of the most effective yet underutilized movements for upper back and trap development. But let’s get something straight: if you're pulling to your belly button, you're training your lats, not your traps.
That low row pattern has its place, but if your goal is thick, well-developed upper traps and rear delts, you need to pull high, aiming toward your upper chest. This shifts the mechanical demand directly onto the upper and mid traps, rhomboids, and posterior deltoids.
The key is in your elbow path and scapular control. Drive the elbows back and slightly upward as you row, keeping your hands and the load high. At the top of the movement, your shoulder blades should be actively squeezing together… not passively, but with real intent.
That scapular retraction is where the traps come alive. The contraction should feel sharp, deliberate, and almost cramping if you're doing it right.
Set up on a machine, cable, or even a chest-supported incline bench. Keep your chest tall, core braced, and pull with control. No momentum, no shortcuts. This is about creating maximum tension in the traps and upper back, not just moving weight from point A to point B.
Alternate to high rows? Try face pulls with a resistance band. This alternative can help develop the lower traps, too.
Bent Arm Shrug
Finally, upgrade your shrug to a Bent Arm Shrug, a small adjustment that delivers a major payoff. Traditional straight-arm shrugs limit the movement to an up-and-down elevation of the scapula, mostly hitting the upper traps in isolation. But when you bend your elbows slightly and focus on pulling up and back, you start to involve the mid-back, especially the middle traps and rhomboids, creating a much deeper, more effective contraction.
Think of it less like a shrug and more like a controlled trap squeeze. The bend in your arms shortens the lever, allowing you to lift with better posture and more control. It also forces your scapulae to retract slightly as they elevate, which is exactly what you want
if you're trying to build upper back thickness, not just peak height. Keep the motion tight and deliberate, and stop just before the shoulders roll forward.
Use moderate weight and focus on tension, not momentum. At the top of each rep, pause and squeeze, locking in that peak contraction before lowering with control.
Bent Arm Shrugs are not flashy, but they are brutally effective.
Deadlift
My #2 exercise is the Deadlift. While your traps might not move much during a deadlift, they are firing isometrically (a motionless contraction) under tremendous load to keep your shoulders from ripping out of their sockets. The heavier your deadlift, the bigger your back will be.
There are loads of good guides on proper deadlift form. And if you don't want to do a full deadlift, consider rack pulls. That's the top part of a deadlift. You're just lifting off your cage instead of the floor. Or try block deadlifts.
Farmer's Carry
My #1, all-time favorite trap exercise is the Farmer's Carry. There is no better way to build raw, functional trap size. Holding heavy dumbbells and walking forces your traps to work overtime to stabilize your entire shoulder girdle with every step.
I can guarantee that anyone with a heavy farmer's walk has massive traps. It’s that simple. And it doesn't require much, which I love. You don't need a gym membership to do this. Just grab a pair of dumbbells or kettlebells and get it done.
Muscles Used in the Farmer's Carry
When you really break down the Farmer's Carry, people think it's just grip and traps, but it's so much more. Your traps are absolutely the star of the show, firing isometrically like crazy to stabilize your shoulder blades and keep that heavy weight from pulling your arms right out of their sockets.
But that's just the start. Your grip and forearms are getting an insane workout, obviously. Then, your entire back, from your lats to your rhomboids, has to engage to keep your posture tight and upright.
And don't even get me started on your core; Your abs, obliques, and lower back have to form an iron girdle to keep your spine from buckling with every single step. It’s a total-body exercise in brutal simplicity, and that’s why it builds that dense, powerful look from your hands all the way up to your neck.
There's also a guide on how much a trap bar weighs, which compares weights from the most popular brands.
To recap: Stop thinking of your traps as a small vanity muscle. They are a powerhouse. Integrate these five movements into your training, focusing on both dynamic contractions and heavy, isometric holds and you'll build a back that's as strong as it looks.
