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Exercises

Trap exercises at home: upper, middle and lower traps

Published October 19, 2026

The best trap exercises at home are the dumbbell shrug and farmer's walk for your upper traps, the face pull and band pull-apart for your middle traps, and the Y raise and overhead carry for your lower traps. Shrugs build most of the visible size, so start with them; add one exercise for the middle and one for the lower traps to train the whole muscle. A kettlebell or a band can stand in when you have no dumbbells.

  1. Dumbbell Shrug Traps
  2. Farmer's Walk Forearms, Traps, Shoulders
  3. Dumbbell Face Pull Shoulders, Upper Back
  4. Band Pull-Apart Shoulders, Upper Back
  5. Dumbbell Chest-Supported Y Raise Shoulders
  6. Kettlebell Shrug Traps
  7. Dumbbell Upright Row Shoulders, Traps
  8. Dumbbell Single-Arm Overhead Carry Shoulders, Abs

Upper trap exercises at home

The upper traps raise your shoulders, so shrugs, upright rows and heavy carries all train them. These are the exercises that make the traps visibly bigger, and they take the heaviest weights you own.

Upper traps, the basic shrug

Dumbbell Shrug

Traps

The shrug is the most direct upper trap exercise there is. Your traps lift your shoulder blades toward your ears, and with dumbbells at your sides you can move them straight up through their full range.

How to do it

  1. Stand tall with your heaviest dumbbells hanging beside your thighs.
  2. Lift your shoulders straight up as high as they go, keeping your arms long.
  3. Hold the top for one to two seconds.
  4. Let your shoulders sink all the way down until you feel the traps stretch.

Cues

  • Ears to shoulders, not shoulders to ears
  • Pause at the top
  • Full drop at the bottom

Common mistakes

  • Rolling your shoulders forward and back: lift straight up and down instead.
  • Bouncing short reps with too much weight: a smaller dumbbell with a real pause works the traps harder.

Swap for: Kettlebell Shrug, Incline Dumbbell Shrug, Farmer's Walk

Build a session with Dumbbell Shrug

Upper traps, shrug with kettlebells

Kettlebell Shrug

Traps

If you own kettlebells instead of dumbbells, they shrug just as well. A single heavy kettlebell held in both hands in front of you also works when you only have one.

How to do it

  1. Hold a kettlebell in each hand at your sides, or one bell by the handle in both hands in front of your hips.
  2. Stand tall and keep your arms straight.
  3. Raise your shoulders toward your ears and pause.
  4. Lower slowly to a full stretch.

Cues

  • Tall posture
  • Pause up top
  • Slow lowering

Common mistakes

  • Letting a single bell drift forward: keep it close to your hips.
  • Bending your elbows to help: the arms only hold the weight.

Swap for: Dumbbell Shrug, Farmer's Walk, Kettlebell Upright Row

Build a session with Kettlebell Shrug

Mid and upper traps, chest-supported shrug

Incline Dumbbell Shrug

Traps

Shrugging chest-down on an incline changes the line of pull, so the shrug drives your shoulder blades up and back together. That trains the middle of the traps as well as the upper part, and the bench stops you from leaning back.

How to do it

  1. Set a bench to about 45 degrees and lie chest-down with a dumbbell hanging from each hand.
  2. Let your shoulders round forward toward the floor.
  3. Shrug your shoulders up and back toward your ears and spine, arms straight.
  4. Hold a moment, then let them drop forward again.

Cues

  • Up and back
  • Arms stay straight
  • Let them fall forward

Common mistakes

  • Bending your elbows into a row: keep the arms long so only the shoulder blades move.
  • Lifting your chest off the pad: stay on the bench.

Swap for: Dumbbell Shrug, Dumbbell Chest-Supported Y Raise, Dumbbell Pendlay Row

Build a session with Incline Dumbbell Shrug

Upper traps and side delts, upright row

Dumbbell Upright Row

Shoulders, Traps

Pulling dumbbells up the front of your body to chest height works the upper traps and side delts together. Dumbbells let each hand find its own path, which many people find easier on the shoulders than a bar.

How to do it

  1. Stand holding the dumbbells in front of your thighs, palms toward you.
  2. Lead with your elbows and pull the dumbbells up close to your body.
  3. Stop when your elbows reach shoulder height and your hands are at chest level.
  4. Lower slowly back to your thighs.

Cues

  • Elbows lead
  • Stop at shoulder height
  • Dumbbells close to you

Common mistakes

  • Pulling the hands higher than the elbows: let the elbows lead the whole way.
  • Going past shoulder height if it pinches: stop lower, at the height that feels fine.

Swap for: Kettlebell Upright Row, Dumbbell Shrug, Dumbbell Face Pull

Build a session with Dumbbell Upright Row

Upper traps, upright row with one kettlebell

Kettlebell Upright Row

Shoulders, Traps

With one kettlebell held by the handle in both hands, the upright row works the traps and side delts using the single bell many home gyms have.

How to do it

  1. Hold one kettlebell by the handle with both hands, arms hanging in front of you.
  2. Pull the bell straight up your body, elbows wider than your hands.
  3. Stop at chest height, elbows at shoulder level.
  4. Lower under control.

Cues

  • Elbows high and wide
  • Bell close to the body
  • Smooth lowering

Common mistakes

  • Swinging the bell from your hips: stand still and pull with the shoulders.
  • Shrugging only at the end: the traps work through the whole pull, so keep it smooth.

Swap for: Dumbbell Upright Row, Kettlebell Shrug, Band Face Pull

Build a session with Kettlebell Upright Row

Upper traps and grip, heavy carry

Farmer's Walk

Forearms, Traps, Shoulders

Carrying heavy dumbbells forces your traps to hold your shoulders up against the load the whole time. It builds the traps differently from shrugs, through a long hold instead of reps.

How to do it

  1. Pick up your heaviest dumbbells with a flat back.
  2. Stand tall, shoulders set back and slightly up, not slumped.
  3. Walk with short steps around the room or hallway.
  4. Put the dumbbells down by hinging, not rounding.

Cues

  • Stand proud
  • Short steps
  • Do not let the shoulders sag

Common mistakes

  • Letting the weight pull your shoulders down toward the floor: the traps should hold them up.
  • Rushing and swinging the dumbbells: walk at a steady pace.

Swap for: Dumbbell Shrug, Dumbbell Single-Arm Overhead Carry, Kettlebell Shrug

Build a session with Farmer's Walk

Middle trap exercises at home

The middle traps pull your shoulder blades together. Wide rows, face pulls and pull-aparts do that, with dumbbells or a band in a doorway.

Mid traps and upper back, row from the floor

Dumbbell Pendlay Row

Lats, Upper Back

The middle of your traps pulls your shoulder blades together, which every row does. The Pendlay row, starting each rep from the floor, puts a lot of that work on the mid traps with a wide elbow path.

How to do it

  1. Hinge over two dumbbells on the floor until your back is about flat.
  2. Grab them, brace, and pull to your lower chest with elbows angled out.
  3. Pinch your shoulder blades at the top.
  4. Set the dumbbells back on the floor and reset.

Cues

  • Pinch at the top
  • Flat back
  • Reset each rep

Common mistakes

  • Standing up as you pull: your torso stays flat.
  • Banging the dumbbells down: set them down so you can reset.

Swap for: Incline Dumbbell Shrug, Dumbbell Face Pull, Band Face Pull

Build a session with Dumbbell Pendlay Row

Mid traps and rear delts, dumbbell face pull

Dumbbell Face Pull

Shoulders, Upper Back

Bent over, you row the dumbbells high and wide, then turn your forearms up. The wide row trains the mid traps and rear delts, and the turn adds the rotator cuff.

How to do it

  1. Hinge forward holding light dumbbells, palms facing your legs.
  2. Pull them up and out until your upper arms reach shoulder height.
  3. Rotate your forearms up into a goalpost shape.
  4. Rotate down and lower.

Cues

  • Wide, then up
  • Goalpost arms
  • Light dumbbells

Common mistakes

  • Skipping the rotation at the top.
  • Using momentum from your hips: keep the hinge still.

Swap for: Band Face Pull, Dumbbell Chest-Supported Y Raise, Band Pull-Apart

Build a session with Dumbbell Face Pull

Mid traps and rear delts, band face pull

Band Face Pull

Shoulders, Upper Back

Anchored to a door at face height, a band face pull is the closest home match to the cable version. The band gets harder as you pull, so the squeeze at the end is strong.

How to do it

  1. Anchor a band at about head height and hold an end in each hand.
  2. Step back until the band is taut, arms straight in front.
  3. Pull the band toward your face, splitting your hands apart and pointing your elbows out.
  4. Return slowly until your arms are straight.

Cues

  • Hands beside the ears
  • Elbows high
  • Slow back

Common mistakes

  • Pulling to your chest with low elbows: keep the elbows at shoulder height.
  • Letting the band yank you forward: control the return.

Swap for: Dumbbell Face Pull, Band Pull-Apart, TRX Face Pull

Build a session with Band Face Pull

Mid traps and rear delts, band pull-apart

Band Pull-Apart

Shoulders, Upper Back

Pulling a band apart in front of your chest squeezes the shoulder blades together against growing tension. It needs no anchor and can be done anywhere, for high reps.

How to do it

  1. Hold a light band with both hands at shoulder width, arms straight out in front at chest height.
  2. Pull your hands apart until the band touches your chest.
  3. Squeeze your shoulder blades for a moment.
  4. Bring your hands back together slowly.

Cues

  • Straight arms
  • Band to your chest
  • Slow return

Common mistakes

  • Bending the elbows to make it easier: choose a lighter band instead.
  • Arching your lower back as you pull: keep your ribs down.

Swap for: Band Face Pull, Dumbbell Face Pull, Dumbbell Chest-Supported Y Raise

Build a session with Band Pull-Apart

Lower trap exercises at home

The lower traps pull your shoulder blades down and help them rotate when you reach overhead. The Y raise and overhead carry are the two home exercises that load them directly.

Lower traps, Y raise on an incline

Dumbbell Chest-Supported Y Raise

Shoulders

Raising your arms in a Y from a chest-supported position shape is one of the few exercises that loads the lower traps, which pull your shoulder blades down and back. Very light dumbbells are all it needs.

How to do it

  1. Rest your chest on a bench set to an incline, light dumbbells hanging, thumbs up.
  2. Raise your arms up and out at a diagonal, forming a Y with your body.
  3. Lift until your arms line up with your torso, keeping your shoulders away from your ears.
  4. Lower slowly.

Cues

  • Thumbs up, arms in a Y
  • Shoulders down
  • Very light

Common mistakes

  • Shrugging as you lift: the shoulders stay down, away from your ears.
  • Using a weight that makes you swing: start with the lightest dumbbells you own, or none.

Swap for: Dumbbell Face Pull, Band Pull-Apart, Incline Dumbbell Shrug

Build a session with Dumbbell Chest-Supported Y Raise

Traps and core, one-arm overhead carry

Dumbbell Single-Arm Overhead Carry

Shoulders, Abs

Holding a dumbbell locked out overhead while you walk makes your traps work to keep the shoulder blade turned up and stable. It trains the traps in the overhead position that shrugs miss.

How to do it

  1. Press one dumbbell up to a locked arm, biceps beside your ear.
  2. Brace your core so your ribs do not flare.
  3. Walk slowly for the set time, keeping the dumbbell stacked over your shoulder.
  4. Bring it down under control and switch arms.

Cues

  • Arm locked, bicep by ear
  • Ribs down
  • Slow walk

Common mistakes

  • Letting the arm drift forward: stack the dumbbell over your shoulder and hip.
  • Leaning away from the weight: stand tall.

Swap for: Farmer's Walk, Dumbbell Chest-Supported Y Raise, Dumbbell Shrug

Build a session with Dumbbell Single-Arm Overhead Carry

Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in. Open one in the session builder to change a pick, price it from a recent set, and add it to RIRLift.

Session 1

Dumbbells only, no bench

Open in the session builder
  • Workouts2× a week
  • Working sets20 a week
  • Per workout~20 min
  • EquipmentDumbbells

You have dumbbells, nothing else, and want bigger traps.

Shrugs and carries load the upper traps heavy, the Pendlay row and face pull cover the middle, and the overhead carry adds the lower traps without a bench. Shrugs and rows end at 1 RIR, face pulls at 0, and carries stop a few seconds before your grip or form fails. Each session is 9 to 10 sets.

Traps A
ExerciseSets × repsRIRRest
Dumbbell ShrugHold the top 2 s. 4 × 10–20 1 1 min
Dumbbell Pendlay Row 3 × 8–12 1 90 s
Farmer's WalkSeconds. Heaviest pair. 3 × 30–45 1 90 s

Open Traps A in the session builder

Traps B
ExerciseSets × repsRIRRest
Dumbbell Upright RowElbows to shoulder height. 3 × 10–15 1 1 min
Dumbbell Face Pull 3 × 12–20 0 1 min
Dumbbell Single-Arm Overhead CarrySeconds per arm. 2 × 20–40 1 1 min
Dumbbell Shrug 2 × 15–25 0 1 min

Open Traps B in the session builder

How to run it
Do Traps A and Traps B once each per week, on their own or after your back or shoulder work.
How to progress
Add reps or seconds every week. When every set of the shrug reaches the top of the range, use the next dumbbell, and hold the top for two seconds when you run out of heavier ones.
Open in the session builder

Session 2

One kettlebell and a band

Open in the session builder
  • Workouts3× a week
  • Working sets33 a week
  • Per workout~15 min
  • EquipmentKettlebells, Resistance Bands

You own one kettlebell and a resistance band.

One bell held in both hands is heavy enough for shrugs and upright rows, and the band covers the middle traps with face pulls and pull-aparts. A single bell runs out of load fast, so reps run high and sets end at 0 to 1 RIR. That is 11 sets.

Traps
ExerciseSets × repsRIRRest
Kettlebell ShrugOne bell, both hands. Pause up top. 4 × 12–25 1 1 min
Kettlebell Upright Row 3 × 10–20 1 1 min
A1 Band Face Pull 2 × 15–25 0 45 s
A2 Band Pull-Apart 2 × 15–25 0 45 s
How to run it
Do the session two or three times a week with a day between. Anchor the band to a door for the face pull.
How to progress
Add reps up to 25 on the kettlebell exercises, then slow the lowering to three seconds and pause at the top. Move to a heavier band when pull-aparts reach 25.
Open in the session builder

Session 3

Adjustable dumbbells and an incline bench

Open in the session builder
  • Workouts2× a week
  • Working sets20 a week
  • Per workout~20 min
  • EquipmentDumbbells, Incline Bench

You have heavier adjustable dumbbells and an incline bench, and want all three parts of the traps.

The bench adds the incline shrug for the upper and middle traps together and the chest-supported Y raise for the lower traps. The standing shrug stays for heavy upper trap work. Shrugs end at 1 RIR, the Y raise at 1 to 2 because form slips easily when it gets hard, and face pulls at 0. Sessions are 10 sets.

Traps A
ExerciseSets × repsRIRRest
Dumbbell ShrugHeavy. Hold 1 s. 4 × 8–15 1 90 s
Dumbbell Chest-Supported Y Raise 3 × 10–20 2 1 min
Dumbbell Face Pull 3 × 12–20 0 1 min

Open Traps A in the session builder

Traps B
ExerciseSets × repsRIRRest
Incline Dumbbell ShrugUp and back. 4 × 10–15 1 1 min
Dumbbell Upright Row 3 × 10–15 1 1 min
Dumbbell Chest-Supported Y Raise 3 × 12–20 1 1 min

Open Traps B in the session builder

How to run it
Do Traps A and Traps B once each per week.
How to progress
Add a dumbbell step on shrugs when every set hits the top of the range. On Y raises, add reps up to 20 before going heavier.
Open in the session builder

Make it fit you

Questions

What is a trap workout?

A trap workout trains the three parts of the trapezius: shrugs and carries for the upper traps, rows and face pulls for the middle, and Y raises or overhead work for the lower traps. Two or three exercises, 9 to 12 sets, is a full trap session.

Can you grow traps at home?

Yes. Shrugs with dumbbells or a kettlebell, held at the top and taken close to failure, grow the upper traps at home as they would in a gym. Carries and face pulls fill in the rest.

How do you work traps without weights?

A band handles the middle traps through face pulls and pull-aparts. The upper traps need a load to shrug, so a single kettlebell, a filled backpack or dumbbells make a big difference.

How many times a week should I train traps?

Two to three times a week. Traps recover quickly, and the kettlebell plan on this page runs three short sessions.

Do shrugs work the whole trap?

Standing shrugs mainly work the upper traps. The incline shrug adds the middle part, and the Y raise is needed for the lower traps.