Trapezius Exercises

The trapezius muscle is one of the large, superficial muscles of the back, extending from the neck to the lower back. It assists in the movements of the head, shoulders, and scapula. This muscle plays a key role in maintaining upper body balance, improving posture, and strengthening shoulder power. Strong trapezius muscles can help prevent shoulder and neck pain and enhance your performance in daily and athletic activities. Below are 53 diverse and targeted movements designed to strengthen and stretch the trapezius muscle, which you can incorporate into your training routine.

Note:
The exercises provided are categorized into three levels: beginner, intermediate, and advanced. These exercises are for your reference only and are not recommended without the approval of a trainer.

Overhead Shrugs

Required Equipment: Gym, Barbell
Primary Muscle: Trapezius
Level: Intermediate
Overhead Shrugs
Overhead Shrugs

Gatleson Shrugs

Required Equipment: Gym, Dumbbells
Primary Muscles: Trapezius, Neck
Level: Intermediate
Gatleson Shrugs
Gatleson Shrugs

Incline Bench Row at 45 Degree Angle

Required Equipment: Gym, Dumbbells
Primary Muscles: Latissimus Dorsi, Trapezius
Level: Intermediate
Incline Bench Row at 45 Degree Angle
45-Degree Row

Dumbbell Shrugs

Required Equipment: Gym, Dumbbells
Primary Muscle: Trapezius
Level: Intermediate
Dumbbell-Shrug
Dumbbell Shrugs

Cable Shrug Exercise

Required Equipment: Gym, Cable
Primary Muscle: Trapezius
Level: Intermediate
Cable Shrug
Cable Shrug

Barbell Shrugs

Required Equipment: Gym, Barbell
Primary Muscle: Trapezius
Level: Intermediate
Barbell Shrugs
Barbell Shrugs

Barbell Shrugs Behind the Back

Required Equipment: Gym, Barbell
Primary Muscle: Trapezius
Level: Advanced
Behind-The-Back-Barbell-Shrug-Reverse-Barbell-Shrug
Barbell Shrugs from Behind

Dumbbell Shrugs on Incline Bench

Required Equipment: Gym, Dumbbells
Primary Muscle: Trapezius
Level: Intermediate
Dumbbell Shrugs on Incline Bench
Dumbbell Shrugs on Bench

Prone Dumbbell Shrugs on Incline Bench

Required Equipment: Gym, Dumbbells
Primary Muscle: Trapezius
Level: Advanced
Prone Dumbbell Shrugs on Incline Bench
Prone Shrugs

Machine Shrugs

Required Equipment: Gym, Machine
Primary Muscle: Trapezius
Level: Intermediate
Machine Shrugs
Machine Shrugs

Reverse Machine Fly

Required Equipment: Gym, Machine
Primary Muscles: Shoulders, Trapezius
Level: Intermediate
Reverse Machine Fly
Reverse Machine Fly

Standing Calf Raise Machine Shrug

Required Equipment: Machine
Primary Muscle: Trapezius
Level: Intermediate
Standing Calf Raise Machine Shrug
Calf Raise Machine Shrug

Reverse Fly with Resistance Band

Required Equipment: Cable Machine or Resistance Band
Primary Muscles: Shoulders, Trapezius
Level: Intermediate
Reverse Fly with Resistance Band
Reverse Fly with Resistance Band

Dumbbell Lateral Raise (Bent-Over)

Required Equipment: Dumbbells
Primary Muscles: Shoulders, Trapezius
Level: Advanced
Bent-Over Lateral Raise with Dumbbells
Bent-Over Lateral Raise with Dumbbells

Cable Shrug

Required Equipment: Cable Machine
Primary Muscles: Shoulders, Trapezius
Level: Advanced
Cable Shrug
Cable Shrug

Face Pull

Required Equipment: Cable Machine
Primary Muscles: Shoulders, Trapezius
Level: Advanced
Face Pull
Face Pull

Kneeling Cable Row

Required Equipment: Cable Machine
Primary Muscles: Shoulders, Latissimus Dorsi, Trapezius
Level: Advanced
Kneeling Cable Row
Kneeling Cable Row

Dumbbell Lateral Raise

Required Equipment: Dumbbells
Primary Muscles: Shoulders, Trapezius
Level: Intermediate
Dumbbell Lateral Raise
Dumbbell Lateral Raise

Dumbbell Shrug (Hands Together)

Required Equipment: Dumbbells
Primary Muscles: Shoulders, Trapezius
Level: Intermediate
Dumbbell Shrug (Hands Together)
Dumbbell Shrug (Hands Together)

Bodyweight Military Press

Required Equipment: No equipment
Primary Muscles: Shoulders, Trapezius
Level: Beginner
Bodyweight Military Press
Bodyweight Military Press

Kneeling Cable Row

Required Equipment: Machine
Primary Muscles: Latissimus Dorsi, Trapezius
Level: Advanced
Kneeling-High-Pulley-Row
Kneeling Cable Row

Vertical Row with EZ Barbell

Required Equipment: Barbell
Primary Muscles: Trapezius, Shoulders
Level: Intermediate
Barbell-Upright-Row
Bent-Over Vertical Row with Barbell

Resistance Band Lateral Neck Stretch

Required Equipment: Resistance Band
Primary Muscles: Trapezius, Shoulders
Level: Beginner
Resistance Band Lateral Neck Stretch
Resistance Band Lateral Neck Stretch

Reverse Bent-Over Fly with Cable Machine

Required Equipment: Cable Machine
Primary Muscles: Trapezius, Shoulders
Level: Advanced
bent-over-reverse-cable-fly
Reverse Bent-Over Fly with Cable Machine

Reverse Bent-Over Fly with Barbell

Required Equipment: Barbell
Primary Muscles: Trapezius, Shoulders
Level: Advanced
Bent-Over-Barbell-Reverse-Raise
Reverse Bent-Over Fly with Barbell

Reverse Fly with Barbell Behind the Body

Required Equipment: Barbell
Primary Muscles: Trapezius, Shoulders
Level: Advanced
Barbell-Rear-Delt-Raise
Reverse Fly with Barbell Behind the Body

Smith Machine Shrug

Required Equipment: Machine
Primary Muscle: Trapezius
Level: Intermediate
Smith Machine Shrug
Smith Machine Shrug

Reverse Dumbbell Fly

Required Equipment: Dumbbells
Primary Muscles: Trapezius, Shoulders
Level: Advanced
Dumbbell-Reverse-Fly
Reverse Dumbbell Fly

Reverse Y Dumbbell Fly

Required Equipment: Dumbbells
Primary Muscles: Trapezius, Shoulders
Level: Advanced
Incline-Dumbbell-Y-Raise
Reverse Y Dumbbell Fly

Reverse T Dumbbell Fly

Required Equipment: Dumbbells
Primary Muscles: Trapezius, Shoulders
Level: Advanced
Dumbbell-Incline-T-Raise
Reverse T Dumbbell Fly

Swimmer's Exercise

Required Equipment: No equipment
Primary Muscles: Back/Upper Back, Erector Spinae, Hips, Trapezius
Level: Intermediate
Swimming 1
Swimmer Exercise

Bent-Over Lateral Raise with Gymstick

Required Equipment: Gymstick, Resistance Band
Primary Muscles: Shoulders, Trapezius
Level: Intermediate
Bent-Over-Rear-Delt-Fly-Gymstick
Bent-Over Lateral Raise with Gymstick

Scapular Retraction and Protraction

Required Equipment: No equipment
Primary Muscles: Upper Back, Shoulders, Trapezius
Level: Beginner
Scapular-Protraction-and-Retraction
Scapular Retraction and Protraction

Crossover Face Pull

Required Equipment: Cable Machine
Primary Muscles: Shoulders, Trapezius
Level: Advanced
Cross-Cable-Face-Pull
Crossover Face Pull

Reverse Push-up with Elbow

Required Equipment: No equipment
Primary Muscles: Upper Back, Trapezius
Level: Advanced
Reverse Push-up with Elbow
Reverse Push-up with Elbow

Scapular Dip

Required Equipment: No equipment
Primary Muscles: Shoulders, Trapezius
Level: Intermediate
Scapula Dips
Scapular Dip

Push-Up Plus

Required Equipment: No equipment
Primary Muscles: Chest, Trapezius
Level: Intermediate
Push-Up Plus
Push-Up Plus

Seated Ballerina Stretch

Required Equipment: No equipment
Primary Muscles: Shoulders, Trapezius
Level: Beginner
Seated Ballerina Stretch
Seated Ballerina

Seated Scapular Retraction

Required Equipment: No equipment
Primary Muscles: Shoulders, Trapezius
Level: Beginner
Seated Scapular Retraction
Seated Scapular Retraction

Rhomboid Massage with Foam Roller

Required Equipment: Foam Roller
Primary Muscles: Upper Back, Trapezius
Level: Beginner
Roll Rhomboids
Rhomboid Massage with Foam Roller

Back Massage with Foam Roller

Required Equipment: Foam Roller
Primary Muscles: Upper Back, Trapezius
Level: Beginner
Back Massage with Foam Roller
Back Massage with Foam Roller

Pull-Up Scapular Exercise

Required Equipment: Pull-Up Bar
Primary Muscles: Upper Back, Trapezius
Level: Intermediate
Scapula Pull-up
Scapular Pull-Up

Wall Slide Shoulder Exercise with Foam Roller

Required Equipment: Foam Roller
Primary Muscles: Shoulders, Trapezius
Level: Beginner
Wall Slide Shoulder Exercise with Foam Roller
Wall Slide Shoulder Exercise with Foam Roller

Dip Shrug Exercise

Required Equipment: Machine
Primary Muscle: Trapezius
Level: Advanced
Dip Shrugs
Dip Shrug

Bent-Over Row with Barbell, Wide Grip Plus

Required Equipment: Barbell
Primary Muscles: Upper Back, Trapezius
Level: Advanced
Bent-Over Row with Barbell, Wide Grip Plus
Bent-Over Row with Barbell, Wide Grip Plus

Bent-Over Row with Barbell, Alternating Wide Grip Plus

Required Equipment: Barbell
Primary Muscles: Upper Back, Trapezius
Level: Advanced
Bent-Over Row with Barbell, Alternating Wide Grip Plus
Bent-Over Row with Barbell

Single-Arm Vertical Dumbbell Raise

Required Equipment: Dumbbells
Primary Muscles: Shoulders, Trapezius
Level: Intermediate
One-Arm Dumbbell Upright-Row
Single-Arm Vertical Dumbbell Raise

Y Raise with Cable Machine

Required Equipment: Cable Machine
Primary Muscles: Shoulders, Trapezius
Level: Intermediate
Y Raise with Cable Machine
Y Raise with Cable Machine

Vertical Raise with Barbell

Required Equipment: Barbell
Primary Muscles: Shoulders, Trapezius
Level: Intermediate
barbell-uprightrow
Vertical Raise with Barbell

Bent-Over Lateral Raise with Resistance Band

Required Equipment: Resistance Band
Primary Muscles: Shoulders, Trapezius
Level: Beginner
Bent-Over Lateral Raise with Resistance Band
Bent-Over Lateral Raise with Resistance Band

Horizontal Lateral Raise with Resistance Band

Required Equipment: Resistance Band
Primary Muscles: Shoulders, Trapezius
Level: Beginner
Horizontal Raise with Resistance Band
Horizontal Raise with Resistance Band

Single-Arm Vertical Raise with Gymstick

Required Equipment: Gymstick, Resistance Band
Primary Muscles: Shoulders, Trapezius
Level: Beginner
Single-Arm Vertical Raise with Gymstick
Single-Arm Vertical Raise with Gymstick

Face Pull with Resistance Band

Required Equipment: Gymstick, Resistance Band
Primary Muscles: Shoulders, Trapezius
Level: Beginner
Face Pull with Resistance Band
Face Pull with Resistance Band

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References

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