Trap exercises
39 exercises in GymVim train the traps as their primary muscle. 28 are rated beginner, 10 intermediate and 1 advanced.
Exercises
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Traps with
Other muscles
- Glutes, 125 exercises
- Quads, 122 exercises
- Abs, 70 exercises
- Lats, 68 exercises
- Front Delts, 65 exercises
- Chest, 63 exercises
- Hamstrings, 38 exercises
- Biceps, 31 exercises
- Triceps, 30 exercises
- Calves, 25 exercises
- Side Delts, 17 exercises
- Forearms, 16 exercises
- Upper Back, 13 exercises
- Rear Delts, 11 exercises
- Adductors, 9 exercises
- Lower Back, 8 exercises
About the traps
The trapezius is one large diamond-shaped sheet running from the base of the skull down to the middle of the spine and out to each shoulder blade, and its three regions pull in different directions. The upper fibres lift the shoulder blade towards the ear. The middle fibres draw it in towards the spine. The lower fibres pull it down and help rotate it upwards so the arm can travel overhead.
Shrugs are the obvious upper-trap movement, since lifting the shoulder is exactly what those fibres do. The middle and lower regions are trained less directly: rows and horizontal pulling for the middle, overhead work and downward scapular movements for the lower. Because the whole muscle helps position the shoulder blade, it is active in most pressing and pulling whether or not it is the stated target.
Good to know
- How many trap exercises does GymVim have?
- 39 exercises train the traps as their primary muscle. Every one has a video, step-by-step instructions and the mistakes people actually make, free in the app.
- What equipment do trap exercises need?
- The most common are barbell, dumbbell, bodyweight, machine. 7 of the 39 need no equipment at all.
- Are there beginner trap exercises?
- Yes. 28 of the 39 are rated beginner, 10 intermediate and 1 advanced. The filters at the top of this page narrow the list to one level.