Best Trapezius Workouts With Garage Gym For Women

Jump to:3 Workouts6 Best Exercises

About

Garage gyms are equipped with a collection of versatile tools, such as barbells, dumbbells, benches, pull-up bars, and squat racks, all suitable for a variety of exercises.

The trapezius muscles, or traps, located in the upper back between the shoulders, can be effectively targeted with isolated exercises like shrugs and other back-focused workouts.

While exercise programming does not significantly differ between genders, generalized preferences and physical characteristics are considered for optimal adaptation. For women, adjustments are centered around averages of 5'5" and 140 pounds at 34 years of age, acknowledging the variability in individual ability.

Integrating these factors can lead to tailored and effective training sessions to strengthen and condition the traps effectively.

The 6 Best Trapezius Exercises with Garage Gym for Women

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Upright Row

    SETS LOGGED
    1,999,854
    Trapezius Strength
    85 mScore
    Trapezius
    Photo of Barbells
    Barbells

    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.

    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, Weight
    1
    8reps
    30lbs
    2
    8reps
    30lbs
    3
    8reps
    30lbs
    Full Video & Instructions

  • 2. Barbell Shrug

    SETS LOGGED
    1,111,797
    Trapezius Strength
    100 mScore
    Trapezius
    Photo of Barbells
    Barbells

    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.

    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, Weight
    1
    8reps
    50lbs
    2
    8reps
    50lbs
    3
    8reps
    50lbs
    Full Video & Instructions

  • 3. Dumbbell Shrug

    SETS LOGGED
    2,582,465
    Trapezius Strength
    93 mScore
    Trapezius
    Photo of Dumbbells
    Dumbbells

    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.

    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, Weight
    1
    8reps
    22.5lbs
    2
    8reps
    22.5lbs
    3
    8reps
    22.5lbs
    Full Video & Instructions

  • 4. Dumbbell Upright Row

    SETS LOGGED
    1,553,175
    Trapezius Strength
    45 mScore
    Trapezius
    Photo of Dumbbells
    Dumbbells

    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.

    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, Weight
    1
    8reps
    15lbs
    2
    8reps
    15lbs
    3
    8reps
    15lbs
    Full Video & Instructions

  • 5. Barbell Behind The Back Shrug

    SETS LOGGED
    117,301
    Trapezius Strength
    99 mScore
    Trapezius
    Photo of Barbells
    Barbells

    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.

    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, Weight
    1
    8reps
    50lbs
    2
    8reps
    50lbs
    3
    8reps
    50lbs
    Full Video & Instructions

  • 6. Scapular Pull Up

    SETS LOGGED
    246,127
    Trapezius Strength
    48 mScore
    Trapezius
    Photo of Pull Up Bar
    Pull Up Bar

    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.

    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, Weight
    1
    7reps
    2
    7reps
    3
    7reps
    4
    7reps
    Full Video & Instructions

Alternative Workouts

Alternative Trapezius Workouts with Garage Gym

Alternative Workouts with Garage Gym for Women

Alternative Trapezius Workouts for Women