Best Beginner Trapezius Workouts
About
This workout focuses on exercises suitable for beginners, incorporating straightforward movements and accessible equipment to minimize injury risk.
While designed for individuals with less than one year of experience, it provides a challenging structure, with weights calibrated to facilitate correct technique acquisition.
The trapezius muscle, essential to upper back development and contributing to numerous back-related movements, is targeted effectively through isolation exercises like shrugs.
Regardless of your fitness level, this regimen can serve as a foundation for strengthening the traps.
Workout 1
Trapezius
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Trapezius
Cable Upright Row
15reps40lbs25reps40lbs35reps40lbs
Dumbbell Upright Row
110reps17.5lbs210reps17.5lbs310reps17.5lbs
Smith Machine Shrug
19reps75lbs29reps75lbs39reps75lbs
Smith Machine Upright Row
110reps35lbs210reps35lbs310reps35lbs
Barbell Behind The Back Shrug
110reps30lbs210reps30lbs
Smith Machine Behind the Back Shrug
17reps65lbs27reps65lbs
The 12 Best Beginner Trapezius Exercises
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Upright Row
SETS LOGGED1,999,854Trapezius Strength85 mScoreTrapezius
BarbellsThe Upright Row is an exercise that mainly strengthens your shoulder muscles, particularly the trapezius. Using a barbell helps you focus on the movement without worrying about balance, making it an effective way to build strength for activities like Olympic lifts.
How to do it
The Upright Row is an exercise that mainly strengthens your shoulder muscles, particularly the trapezius. Using a barbell helps you focus on the movement without worrying about balance, making it an effective way to build strength for activities like Olympic lifts.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs2. Barbell Shrug
SETS LOGGED1,111,797Trapezius Strength100 mScoreTrapeziusBarbellsThe Barbell Shrug is an exercise that targets your trapezius muscles, located in your upper back. Using a barbell helps you maintain stability, allowing you to focus on lifting your shoulders effectively.
How to do it
The Barbell Shrug is an exercise that targets your trapezius muscles, located in your upper back. Using a barbell helps you maintain stability, allowing you to focus on lifting your shoulders effectively.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs3. Dumbbell Shrug
SETS LOGGED2,582,465Trapezius Strength93 mScoreTrapezius
DumbbellsThe Dumbbell Shrug is a simple exercise that strengthens your upper back, specifically the trapezius muscles. Using dumbbells helps target each side equally and allows for a full range of motion.
How to do it
The Dumbbell Shrug is a simple exercise that strengthens your upper back, specifically the trapezius muscles. Using dumbbells helps target each side equally and allows for a full range of motion.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs4. Hammerstrength Shrug
SETS LOGGED261,989Trapezius Strength97 mScoreTrapezius
Hammerstrength (Leverage) Machine (all forms)The Hammerstrength Shrug is a machine exercise that targets your shoulder muscles. It guides your movement on a fixed path, helping you focus on your form and strength.
How to do it
The Hammerstrength Shrug is a machine exercise that targets your shoulder muscles. It guides your movement on a fixed path, helping you focus on your form and strength.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs5. Machine Shoulder Shrug
SETS LOGGED94,471Trapezius Strength15 mScoreTrapezius
Shoulder Shrug MachineThe Machine Shoulder Shrug is a simple exercise that strengthens the trapezius muscles, which are located in your upper back. This beginner-friendly exercise supports your body and minimizes stress on other muscles while you focus on the shrugging motion.
How to do it
The Machine Shoulder Shrug is a simple exercise that strengthens the trapezius muscles, which are located in your upper back. This beginner-friendly exercise supports your body and minimizes stress on other muscles while you focus on the shrugging motion.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs6. Dumbbell Upright Row
SETS LOGGED1,553,175Trapezius Strength45 mScoreTrapeziusDumbbellsThe Dumbbell Upright Row is a strength exercise that mainly works your shoulder muscles, especially the traps. Using dumbbells increases the challenge and helps address any strength differences between your arms.
How to do it
The Dumbbell Upright Row is a strength exercise that mainly works your shoulder muscles, especially the traps. Using dumbbells increases the challenge and helps address any strength differences between your arms.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs7. Smith Machine Shrug
SETS LOGGED276,643Trapezius Strength96 mScoreTrapezius
Smith MachineThe Smith Machine Shrug is a shoulder exercise that helps build strength in the trapezius muscles. Using a Smith machine provides stability, allowing you to focus on your form and effectively target the muscles.
How to do it
The Smith Machine Shrug is a shoulder exercise that helps build strength in the trapezius muscles. Using a Smith machine provides stability, allowing you to focus on your form and effectively target the muscles.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs8. Smith Machine Upright Row
SETS LOGGED196,556Trapezius Strength7 mScoreTrapeziusSmith MachineThe Smith Machine Upright Row is an exercise that strengthens your shoulders and upper body. Using the Smith Machine helps you maintain good form and reduce the risk of injury.
How to do it
The Smith Machine Upright Row is an exercise that strengthens your shoulders and upper body. Using the Smith Machine helps you maintain good form and reduce the risk of injury.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs9. Barbell Behind The Back Shrug
SETS LOGGED117,301Trapezius Strength99 mScoreTrapeziusBarbellsThe Barbell Behind The Back Shrug is a targeted exercise for the trapezius muscles in your upper back. By holding the barbell behind you, it ensures your shoulders remain properly aligned during the movement.
How to do it
The Barbell Behind The Back Shrug is a targeted exercise for the trapezius muscles in your upper back. By holding the barbell behind you, it ensures your shoulders remain properly aligned during the movement.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs10. Cable Upright Row
SETS LOGGED535,737Trapezius Strength87 mScoreTrapezius
Hi-Lo Pulley CableThe Cable Upright Row is a resistance exercise that strengthens your shoulders and upper back. Using a cable allows for better control and constant tension, making it effective for building muscle and strength.
How to do it
The Cable Upright Row is a resistance exercise that strengthens your shoulders and upper back. Using a cable allows for better control and constant tension, making it effective for building muscle and strength.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs11. Smith Machine Behind the Back Shrug
SETS LOGGED127,074Trapezius Strength94 mScoreTrapeziusSmith MachineThe Smith Machine Behind the Back Shrug is an exercise that targets the upper traps and rear deltoids by using a barbell positioned behind your body. It helps improve shoulder strength while providing stability to lift heavier weights safely.
How to do it
The Smith Machine Behind the Back Shrug is an exercise that targets the upper traps and rear deltoids by using a barbell positioned behind your body. It helps improve shoulder strength while providing stability to lift heavier weights safely.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs12. Scapular Pull Up
SETS LOGGED246,127Trapezius Strength48 mScoreTrapezius
Pull Up BarThe Scapular Pull Up is a bodyweight exercise that strengthens your shoulder stability and works on pulling your shoulder blades together. It helps improve your upper back strength and posture without lifting your body high like regular pull-ups.
How to do it
The Scapular Pull Up is a bodyweight exercise that strengthens your shoulder stability and works on pulling your shoulder blades together. It helps improve your upper back strength and posture without lifting your body high like regular pull-ups.
Sets, Reps, Weight16reps26reps36reps
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