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Strength at home

Traps workout: shrugs, rows, raises and carries

Your traps run from the base of your skull to the middle of your back, and their parts do different jobs: the upper part lifts your shoulders, and the middle and lower parts squeeze your shoulder blades together and draw them down. Shrugs work the upper part hardest; rows, reverse flys and face-down raises work the rest. This session uses the five dumbbell exercises from a 10-week trial in which women with neck muscle pain gained strength and larger trapezius muscle fibres, all in one session, then finishes with carries. Stop most sets 2 or 3 reps short of failure, and add reps before you add weight.

30 minBeginner9 movesA band · A dumbbell · A bench or box · A kettlebellShoulders · Back · Forearms · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · Shoulders, Back · 3D demoWithin a range that doesn't pinchEasier: Arm circlesHarder: Sleeper stretch
  2. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoA light band, arms straight, shoulders downEasier: Prone Y-T-W raisesHarder: Tuck back lever
  3. Dumbbell shrug1 light set of 10
    Beginner · Back, Neck, Forearms · 3D demoAbout half your working weightHarder: Snatch shrug

Upper traps

Rest 60 to 90 s between sets

  1. Dumbbell shrug3 sets of 8 to 12
    Beginner · Back, Neck, Forearms · 3D demoStraight up as high as your shoulders go, hold for a second, then lower all the way. Stop 2 or 3 reps short; the last set can go to 0 to 2. If your grip gives out first, use straps or the barbell shrugHarder: Snatch shrug

Pair A: upright row and row

2 rounds · Rest 60 s after each pair

  1. Dumbbell upright row10 to 12 reps
    Intermediate · Shoulders, Back, Biceps · 3D demoHands at least 30 cm apart. Lead with your elbows and stop when they reach shoulder height, or at chest height if the shoulder pinches. Stop 2 or 3 reps short. Leave it out with shoulder painEasier: Dumbbell lateral raiseHarder: Barbell rear-delt row
  2. Supported single-arm dumbbell row8 to 12 each side
    Intermediate · Back, Biceps, Shoulders · 3D demoHand and knee on a bench; pull your elbow back towards your hipEasier: Incline ring rowHarder: Bent-over barbell row

Pair B: raise and reverse fly

2 rounds · Rest 60 s after each pair

  1. Dumbbell lateral raise12 to 15 reps
    Beginner · Shoulders, Neck · 3D demoTo about shoulder height, thumbs level or slightly up; the last round can go to 0 to 2 reps shortEasier: Band lateral raiseHarder: Smith machine upright row
  2. Bent-over reverse fly12 to 15 reps
    Intermediate · Shoulders, Back, Hamstrings · 3D demoLight; stay hinged and lead with your elbowsEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row

Carry

  1. Farmer's carry3 walks of 30 m
    Intermediate · Forearms, Abs, Shoulders · 3D demoWalk tall with your shoulders level; rest about 45 s between walks, and put the weights down before your grip failsHarder: Suitcase carry

Cool-down (optional)

  1. Upper trap release2 slow holds of 30 s each side
    Beginner · 3D demoLet your hand's weight do the work; don't pullEasier: Side neck stretch

Tips

  • Twice a week, at least 2 days apart, alongside your other training. The trial these exercises come from trained 3 times a week, doing three of the five each time.
  • Shrug straight up and down: no study shows rolling your shoulders adds anything, and it irritates some necks.
  • Add reps before weight. When every set of shrugs reaches 12 with the pause, take the next dumbbell.
  • Upright rows: hands apart and elbows no higher than your shoulders. With shoulder pain, leave them out; the shrugs and rows still train your traps.
  • If shrugs bring on a headache or pins and needles in your arm, lighten them or leave them out, and get it checked if it persists.
  • With a sore neck, start with the neck and shoulder strength routine and our neck pain guide; during exercise, pain up to 5 out of 10 is acceptable if your neck is no worse the next morning.
  • Call 999 (911 in the US) for a sudden, extremely painful headache while lifting.
  • Pick heavy dumbbells up and put them down as you would for a deadlift, knees bent and back flat.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the traps workout: shrugs, rows, raises and carries take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A dumbbell, A bench or box, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 9 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.