Best Trapezius Workouts With Barbells For Women
About
Barbells, a fundamental fitness tool, are integral in developing both max strength and hypertrophy, being central to many power and Olympic lifts.
Exercises targeting the trapezius, located in the upper back, include movements that engage and isolate this muscle group effectively.
When tailoring workout routines, considerations for individual capabilities are factored, with general adjustments based on an average of 5’5” height, 140 lbs weight, and 34 years of age for women, acknowledging distinct preferences and goals.
This approach ensures effective and meaningful training for the traps.
The 3 Best Trapezius Exercises with Barbells for Women
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Upright Row
Upright Row demonstration video — proper form for this exercise. 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
- Stand upright and grab a barbell with both hands, shoulder-width apart, resting it on your thighs.
- Pull the barbell up by bending your elbows and keeping it close to your body, raising it to chest height.
- Keep your back straight throughout the movement.
- Lower the barbell back to your thighs to complete one repetition.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs2. Barbell Shrug
Barbell Shrug demonstration video — proper form for this exercise. 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
- Stand with your feet shoulder-width apart and the barbell at mid-thigh height.
- Grip the barbell with hands shoulder-width apart and slightly bend your knees.
- Lift the barbell while engaging your core and keeping your back straight.
- Raise your shoulders towards your ears, then lower them back to the starting position.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs3. Barbell Behind The Back Shrug
Barbell Behind The Back Shrug demonstration video — proper form for this exercise. 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
- Stand with feet shoulder-width apart and slightly bend your knees.
- Grip the barbell behind your body with palms facing backward.
- Lift the barbell by engaging your traps, moving it up a few inches.
- Hold the raised position briefly, feeling the tension in your traps.
- Lower the barbell back down slowly while keeping trap tension.
- Keep your core tight, shoulders back, and chest up for good posture.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs