15 of my favorite trap exercises

Plus a complete trap-focused back workout.

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August 3, 2026 6:48pm EDT

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Matte tone:

Hey there,

If you want bigger, stronger traps, doing infinity shrugs probably won’t be enough.

That’s because the best trap exercises aren’t necessarily movements that isolate your traps. They’re compound exercises that also train the other major muscles in your back.

To build great traps, then, you want to focus on getting stronger on those exercises and then add direct trap work only if necessary.

Here’s the best way to do it:

Mike Matthews
Founder of Legion

P.S. You probably don’t need a separate “trap day.” Here’s how to emphasize your traps within a well-rounded back workout instead.

P.P.S. Want BOGO 50% off savings on my naturally sweetened and flavored sports supplements?

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Legion Athletics, Inc. 601 Cleveland St. 3rd Floor, Suite 300 Clearwater, FL 33755

15 of my favorite trap exercises

Plus a complete trap-focused back workout.

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