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Traps are structural. If you’re not training them with intent, you’re leaving kilos on the platform. This guide to trap exercises breaks down why exercises like Farmer’s Walks and Bent-Arm Shrugs aren’t optional. They’re essential for serious lifters looking to boost deadlift stability, bench control, and squat posture.
Want the quick version? Here are the best trap exercises:
Farmer's Carry (For isometric strength and size)
Deadlift (For overall back density)
Bent Arm Shrug (For upper and mid-trap contraction)
High Row (For mid-trap retraction)
Upright Row (For upper trap elevation)
Need more? Check out the powerlifting app for more specific programs.
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