The 10 Best Trapezius Exercises for Size and Strength

The trapezius muscles build strength, stabilize the shoulders, and improve posture, making neck muscle strengthening essential for upper body power and alignment. Whether you're lifting heavy weights, pressing overhead, or simply trying to stand tall and confident, strong neck muscles do the heavy lifting. This guide explains the anatomy of the neck muscles and presents the 10 best exercises to build size, strength, and balance in the upper, middle, and lower neck muscles. Now, let's turn your back into a mountain range.

Understanding the anatomy of the trapezius muscles

The trapezius muscle, also called the traps, is a triangular muscle. which originates from the upper back It extends from the base of the skull to the middle of the spine and over the shoulders. It is divided into three main areas, each playing a different role in movement and stability:

Upper trapezius muscles

The upper trapezius muscles are located at the top of the back and neck and support the elevation of the shoulder blade (shrugging). They raise the shoulders, assist neck movement, and stabilize posture.

Middle trapezius muscles

The middle trapezius muscles run across the upper back between the shoulder blades and primarily retract the shoulder blades and assist in their upward rotation. This contributes to stabilizing the shoulder blade during movements such as pulling, grasping, and throwing. However, they do not directly extend the shoulder; this is mainly accomplished by the latissimus dorsi, the posterior deltoids, and the teres major.

Lower trapezius muscles

The lower trapezius muscles extend from the shoulder blades to the mid-spine. They help to pull the shoulder blades downwards and work together with the middle trapezius muscles to pull them towards the spine, assisting overhead movements and maintaining proper posture.

What are the 10 best exercises for the trapezius muscles?

1. Shrugs (shoulder raises)

Training goal

Shrugs activate and isolate your upper trapezius muscles to build mass, strength, and endurance. To a lesser extent, they also work the middle trapezius muscles. They can be performed with dumbbells, barbells, a cable machine or Trap Bars.

execution

1. Hold your dumbbells/handles at your side, palms facing your thighs.

2. Stand with your feet directly under your hips, hold your chest up and look forward.

3. Inhale, tighten your core muscles and keep your arms straight while pulling your shoulders towards your ears.

4. Pause briefly at the top, then slowly and with control lower your shoulders again.

2. Deadlifts with a barbell

Training goal

Deadlifts are among the best compound exercises because they work the entire back, including all three parts of the trapezius muscle.

execution

1. Stand with your feet shoulder-width apart directly under your hips in front of the barbell, so that it is above the end of your shoes.

2. Squat down and grip the bar with your thumbs a thumb's width outside your shins.

3. Keep your spine in a neutral position, inhale, tighten your lats and pull your shoulders back slightly.

4. Stretch your legs, push off the ground with your feet and keep your arms straight.

5. When the bar reaches knee height, straighten your upper body and legs.

6. Hold this position, pull your shoulder blades together, and then slowly lower the bar without rounding your back.

3. Lateral raises with dumbbells

Training goal

Lateral raises with dumbbells are an excellent shoulder exercise that isolates the middle deltoid muscles. Your upper trapezius muscles will assist in this exercise, but only if you shrug your shoulders during the movement – ​​in which case you need to work on your technique.

execution

1. Stand upright with your feet shoulder-width apart and two dumbbells hanging at your sides.

2. Turn your arms so that your palms face forward, and bend your elbows slightly.

3. Raise your arms to the sides and slightly in front of your torso (about 20 to 30 degrees) at shoulder blade level until they reach shoulder height.

4. With your arms almost parallel to the floor, turn your thumbs slightly towards the ceiling to encourage an external rotation that is safer for your rotator cuffs.

5. Continue lifting until your arms form a "T".

6. Pause briefly at the top, then lower it slowly and in a controlled manner.

4. Farmer's Carry

Training goal

Farmer's Carry strengthens the upper trapezius muscles, improves grip stability and promotes good posture.

execution

1. Hold a weight such as dumbbells or kettlebells in each hand next to your body.

2. Tighten your core and back muscles by maintaining a strong, upright posture.

3. Take even, consistent steps and control your weight so that it doesn't move while you maintain your posture.

4. Run laps in the gym or training area, tensing your shoulders and back as you do so.

Tip: Avoid slouching, as this will damage your back and minimize your progress.

5. Face Pull

Training goal

Face pulls are a great back exercise that you can do with the Speediance Gym Monster 2. They build shoulder muscles and promote good posture. This exercise helps you achieve a well-defined, V-shaped back.It primarily targets the posterior deltoid muscles and the external rotators, with the trapezius muscles acting as secondary stabilizers in the movement.

execution

1. Attach the cable pulley to the cable machine so that it is directly above your head.

2. Hold the ends in both hands with a neutral grip.

3. Stand with your feet shoulder-width apart, walk back until your arms are fully extended, then lean back slightly while engaging your core muscles.

4. Pull the rope towards your forehead, keeping your elbows slightly sticking outwards.

5. Pause, tense your upper back, and then slowly and with control extend your arms back until you are back in the starting position.

6. Y-Raise

Training goal

The Y-raise exercise is excellent for the lower trapezius muscles because you raise your arms at a 45-degree angle instead of directly overhead. This trains the lower trapezius muscles for scapular depression, which in turn improves shoulder stability.

execution

1. Stand with your feet shoulder-width apart, bend your knees slightly and bend forward from the hips while keeping your back straight.

2. Tighten your core and start with your elbows pointing backward so that your upper body forms a "W" shape, and hold the weights at shoulder height.

3. Bend your elbows slightly and push the weights forward, widening your grip to form a "Y" shape.

4. Extend your arms until they are parallel to the floor.

5. Pause and tense your lower trapezius muscles, then slowly and in a controlled manner return to the starting position.

Tip: Avoid heavy weights and focus on controlled movements.

7. Rack Pulls

Training goal

Rack pulls are essentially the upper part of a deadlift, performed with the barbell at approximately knee height. While they don't engage the lower body as much as traditional deadlifts, they intensely train your trapezius and latissimus dorsi muscles, while also engaging your upper back and spinal extensors.

execution

1. Adjust the bar so that it is approximately at knee height.

2. Stand with your feet shoulder-width apart directly in front of the barbell.

3. Tilt your pelvis forward, push your hips back, and bend your knees slightly. Then, grip the bar with a double overhand grip, your hands slightly wider than shoulder-width apart. Keep your spine straight and focus on the floor in front of you.

4. Tighten your lats by applying tension to the bar, take a deep breath and tighten your core.

5. Push off the ground with your feet and straighten your legs.

6. Tighten your gluteal muscles while extending your hips.

7. Tense your upper back while you pause at the top.

8. Lower the bar back to its starting position in a controlled manner.

8. Incline bench rows with dumbbells

Training goal

Incline bench rows with dumbbells train the trapezius muscles, the latissimus dorsi and the rhomboid muscles.

execution

1. Lie face down on the inclined bench without lying down or resting your forehead on the cushion.

2. Hold a pair of dumbbells in your hands.

3. Keep your upper body active and tense your abdominal and gluteal muscles.

4. Tighten your mid-back muscles and pull the dumbbells upwards with your upper arms.

5. Pause briefly at the top, pull your shoulder blades together, and then lower the dumbbells in a controlled manner.

9. Cable rowing while seated

Training goal

Seated cable rows are a back-strengthening exercise that targets your latissimus dorsi, rhomboid, and trapezius muscles. Using a neutral or narrow grip places greater emphasis on the trapezius muscles, leading to increased strength and muscle mass. Remember that this exercise requires a cable anchored at eye level.

execution

1. Sit on the cable machine and place your feet in the footrests slightly wider than shoulder-width apart.

2. Push down with your heels and tighten your glutes while gripping the handle.

3. Bend slightly forward, keep your spine straight and pull your shoulder blades apart to achieve a good stretch of your lats.

4. When rowing, pull your shoulder blades down, back and together so that the handle lands just above your navel.

5. Finish the movement perpendicular to the floor, with a straight back and shoulder blades squeezed together.

10. Military press with barbells

Training goal

Military presses with dumbbells are a classic exercise for building shoulder muscles, which also works the trapezius muscles. You can also perform them with a cable machine like the Speediance Gym Monster 2.

execution

1. Grab a pair of dumbbells and lift them up to your shoulders.

2. Tighten your core and gluteal muscles and avoid rounding your back.

3. When pushing up, make sure that you don't lift straight up, but move a few degrees in front of your upper body in the shoulder blade plane and turn your elbows slightly outwards.

4. Tighten your shoulder blades and then push the weight upwards until your arms are fully extended.

5. Then let them sink back down in a controlled manner.

Why strong trapezius muscles improve posture, strength, and aesthetics

1. Improves posture

2. Improves shoulder stability

3. Increases overall strength

4. Builds an aesthetically pleasing, V-shaped back

5. Prevents injuries, especially to the back and shoulders.

Frequently Asked Questions

What is the most effective trapezius muscle training?

Shrugs and barbell deadlifts are among the most effective exercises for the trapezius muscles, especially barbell deadlifts, as they activate all three parts of the trapezius. However, variety is important, so face pulls, rack pulls, dumbbell military presses, farmer's carryes, Y-presses, and other exercises are also beneficial.

How can I build my trapezius muscles quickly?

Combined exercises like barbell deadlifts are best for quickly building your trapezius muscles, as they specifically target these muscles and promote muscle growth. Consistent training and a gradual increase in weight are also essential for optimal results.

Is one exercise enough for the trapezius muscles?

While the barbell deadlift engages all three parts of the trapezius muscle, a single exercise is rarely sufficient to target a specific muscle. This is because all muscles work together with other muscles, and variety is key to building mass, strength, and endurance.

Trapezius muscle training strengthens the muscles, improves posture and reduces the risk of injury.

Strong trapezius muscles improve posture, support shoulder health, and increase overall body strength. You'll see real progress by training all three areas of the trapezius with a variety of compound and isolation exercises such as deadlifts, shrugs, face pulls, and Y-presses. Remember to train regularly, use proper form, and gradually increase your weights. Want to optimize your home workouts? Then check out the Speediance Gym Monster 2 an – an innovative all-in-one solution to strengthen neck muscles and more.