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
