Traps Workouts Free Traps Routines

Traps Workout

  • Upright rows – warm up then 4 sets 8-12 reps
  • Dumbbell shrugs – 5 sets 8-12 reps or Barbell shrugs

Traps Workout Option 2

  • Barbell Shrugs – warm up then 5 sets 6-10 reps
  • Dumbbell Shrugs – 4 sets 6-10 reps
  • Cable shrugs – 3 sets 12 reps

Traps Workout Option 3

  • Smith Machine Shrugs – warm up then 5 sets 6-10 reps
  • Behind the back Barbell Shrugs – 4 sets 6-10 reps
  • Dumbbell Shrugs – 4 sets 8-10 reps

Dorian Yate’s Delts and Traps Workout

  • Smith Machine Press – *1 set 15 reps
  • *1 set 12 reps
  • 1 set 8-10 reps
  • Seated Lateral Raise – *1 set 12 reps
  • 1 set 8-10 reps
  • One Arm Cable Laterals – *1 set 20 reps
  • 1 set 8-10 reps
  • Dumbbell Shrugs – *1 set 12 reps
  • 1 set 10-12 reps
  • *warm up

Markus Ruhl’s Traps Workout

  • Dumbbell Shrugs – 5-6 sets 10-20 reps
  • Machine Shrugs – 5-6 reps 10-20 reps

More Traps Exercises

  • Calf Machine shoulder Shrugs
  • Smith Machine upright row
  • Dumbbell upright row