The Best Trapezius Exercises

Top Exercises

Barbell Seated Shrug

Beginner / Barbell / Trapezius / hinge

Targets the upper trapezius while the seated position eliminates leg drive. This variation ensures a strict, isolated shrug.

Barbell Overhead Shrug

Intermediate / Barbell / Trapezius / hinge

Targets the upper trapezius from a fully stretched position. It improves shoulder health and overhead stability for Olympic lifts.

Smith Back Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement performed on the Smith machine to target the upper trapezius muscles. The fixed path allows for heavy loading with maximum stability and safety.

Lever Shrug

Beginner / Leverage Machine / Trapezius / hinge

A trapezius isolation exercise. The lever machine allows for a direct upward pull which is ideal for building thickness in the upper back and neck.

Lever Gripless Shrug

Beginner / Leverage Machine / Trapezius / hinge

A unique trapezius isolation exercise. The gripless design removes forearm fatigue, allowing for direct and heavy loading of the upper traps.

Dumbbell Shrug

Beginner / Dumbbells / Trapezius / hinge

A trapezius isolation exercise. Using dumbbells allows for a more natural line of pull and a greater range of motion compared to a barbell.

Dumbbell Incline Shrug

Intermediate / Dumbbells / Trapezius / hinge

Targets the upper traps and rhomboids. The incline angle allows for a greater range of motion and better isolation of the mid-trapezius area.

Dumbbell Decline Shrug

Intermediate / Dumbbells / Trapezius / hinge

Targets the upper and middle traps from a unique angle. The decline position changes the line of pull for better trapezius isolation.

Barbell Shrug

Beginner / Barbell / Trapezius / hinge

The gold standard for trapezius development. It targets the upper traps to build thickness and strength in the upper back and neck.

Smith Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement for the upper trapezius. The Smith machine’s vertical track allows for heavy loading with a strict, stable upward pull.

Shrug

Beginner / Dumbbells / Trapezius / hinge

The primary isolation exercise for the upper trapezius. It builds thickness in the upper back and neck, improving posture and pulling strength.

Barbell Behind The Back Shrug

Intermediate / Barbell / Trapezius / hinge

Targets the upper trapezius while promoting scapular retraction. This variation helps correct forward-leaning shoulder posture.

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