Trap Exercises Ranked (BEST TO WORST!)
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- Опубликовано: 12 ноя 2023
- There are so many trap exercises, but which ones should you be focusing your efforts on if you want to build bigger traps and increase your strength? In this video, I’m going to give you the most popular trap exercises ranked from worst to best and help you to determine which you should be doing and which you can probably ditch.
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With that said, we have to lay out the criteria for the chest exercise selections. These are in the video.
Furthermore, if there is a steep learning curve to the movement or it is too equipment reliant then it may mot rank as high as some other options that are better and also don’t require as many resources.
With that being said, we start laying out the list and work our way up the rankings from the worst trap exercise to the best trap exercise.
WORST
1. Upright Rows
2. Rolling Shrugs
3. Above the Knee Rack Pulls
The upright row is and always will be at the bottom of the list for me. Not only does it place your shoulder joint at increased risk of injury but there are simply much better and safer options. For these reasons it belongs in the worst category.
The rolling shrugs being in the worst chest exercise category might surprise some as this how they've always done or were taught how to do shrugs. However, the safety of the shoulders is important and that's why rolling shrugs will always be in the worst category for me.
While the rack pull can be a great assistance exercise, especially for training the deadlift, doing it above the knee leads to potential problems that can be avoided with a better variation of the rack pull, that being below the knees.
BETTER
4. Incline Y Raises
5. Face Pulls
6. Urlachers
7. Trap Pulldowns
The incline Y press serves as a great corrective exercise and helps to hit the lower and middle traps, but not without limitations. This exercise cannot be loaded with the same intensity as other exercises that hit the same muscles.
Face pulls, while one of my favorite exercises, still acts as a corrective moreso than it does a muscle building exercise. That doesn't mean, however, that it doesn't still target the muscles effectively.
The urlacher continues to hit the traps with lighter weights, again limiting the amount of overload that you can place on the traps. On the other hand, you are still able to target the traps and add in the benefit of external rotation with the dumbbells, offering a good choice if you don't have access to cables.
Trap pulldowns might look like a standard behind the neck pulldown, however it is anything but. The isometric contraction of the upper traps in the pulldown offers a unique stimulus for growth.
BETTER STILL
8. Farmer’s Carries
9. Below the Knee Rack Pulls
10. Plate Trap Raises
11. DB High Pulls
12. Haney Shrugs
Farmer's carries are another way to isometrically overload the traps as well as add in the benefit of training the grip.
Below the knee rack pulls are the superior variation to the above the knee rack pull because it translates better to deadlifting as well as the mechanics avoiding any risk of thoracic outlet injuries.
The plate trap raise is one of my favorite ways to hammer the lower traps, a muscle that often gets overlooked and forgotten about.
DB high pulls are the anti-upright row option here, offering all the same benefits without any of the risks. Overall, it's just a better option,
Haney shrugs are just the behind the back variation of the classic shrug. While you can't handle as much weight, you are hitting the traps from a different angle to allow a different stimulus.
ALMOST BEST
13. Face Pulls w/ Overhead Extension
14. Wrap Around Rows
15. DB/BB Shrugs
16. Cable Angled Shrugs
These three trap exercises are at the top of the heap when it comes to the best exercises for building big traps. Watch the video to see the specific reasons why they stand alone.
BEST
17. Trap Bar Shrugs
There simply is no better trap exercise for building big traps than trap bar shrug. With the arms angled due to the grips of the trap bar, you are in the most optimal line of pull throughout the exercise along with the being able to overload the muscles with appreciable weight.
For a complete step by step workout program that was created with the same level of science behind the selection of every exercise in the plans, be sure to head to athleanx.com
For more videos on exercises for bigger traps and the back workouts / back exercises be sure to remember to subscribe to our channel here on youtube.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). 
Хобби
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Be sure not to miss any of the others in our exercises ranked series! From chest to back and shoulders to arms, check them out here - ruclips.net/p/PLRS2DE4P39EdxZPWM4YWHbsH727VGXqby
Question, what can I do to correct or help fix scapular winging?
@@davidhincapie1685 watch
How to Fix Scapular Winging (STEP BY STEP!)ATHLEANx
Lower back (erector) and Obliques exercise ranked please😁
Shouldn't this be "Worst to best"?
do one of calves alraedy
Worst
1:10 Upright Row
1:50 Rolling Shrug
2:40 ATN Rack Pull
Better
3:30 Incline Y Raise
4:25 Facepull
5:00 Urlacher
5:50 Trap Pulldown
Better Still
7:00 Farmer Carry
7:50 BTN Rack Pull
8:50 Plate Trap Raise
9:50 DB High Pull
11:00 Haney Shrug
Almost Best
12:10 Face Pull Elevation
13:00 Wrap Around Row
13:45 DB/BB Shrug
14:55 Cable Angled Shrug
Best
16:05 Trap Bar Shrug
Ah yes, the timestamp guy (also thank you for your efforts)
Goated 🫡
🙌🏾
Wow someone looking for a biscuit ?
@nomnomyourmom the TRUE MVP is you
🎯 Key Takeaways for quick navigation:
00:00 📌 Introduction to Trap Exercises
- Overview of various trap exercises, intention to rank them from worst to best,
- Focus on building muscle safely and effectively.
01:02 ❌ Worst Exercises
- Upright row and its drawbacks,
- Rolling shrug and its negative impact on shoulder health,
- Above the knee rack pull and its issues.
03:22 🔵 Better Exercises
- Incline Y raises targeting lower traps,
- Face pulls for middle traps,
- Trap pull down for stabilization.
07:04 🟡 Better Still Exercises
- Farmer's carry for multi-dimensional benefits,
- Below the knee rack pull improvement,
- Plate trap raise focusing on lower traps.
11:59 🟢 Almost Best Exercises
- Face pull extension for overall trap development,
- Wraparound row for middle traps,
- Dumbbell and barbell shrugs for upper traps.
16:07 🌟 Best Exercise: Trap Bar Shrug
- Trap bar shrug as the top exercise,
- Superior alignment and safety,
- Effective for building upper traps.
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I love all the detail around the anatomy ! Very informational and well done 👌🏿
As always...thanks for these videos. I've been adding some new things to my daily routines and I'm going to work these in. Been doing Hurricane Hypertrophy and it's a painful delight!
Never felt my traps this much. Really sore after the cable angled shrug. Hopefully I can finally build my back. Thanks as always for the gains.
As usual, pure gold, Jeff 💚🙏🏽.
I love this format. It is SO illuminating.
Love the knowledge and wisdom this guy shares! Thank you!
Would love to see forearms next, really appreciate this series as I'm reworking my winter bulk plan
Really appreciate the excellent advice in these videos.
I used to watch your videos regularly, since I was subscribed to your channel, but I noticed that I haven't seen your videos on my RUclips feed for awhile, so I figured you hadn't put any videos out lately. Glad to see a whole lot of videos when I searched for your channel. Your channel is an important part of my ongoing learning process, so even if RUclips forgets to put your videos on my feed, I will still seek out your expertise to evolve my exercise routines. Thank you!
Another helpful and awesome video. Thank you Jeff!
I appreciate these ranked exercises videos to help our workouts to be effective and safe 🙏
Great timing for this video. Thank you Jeff.
I love this series - added the meadows row as my second favourite back exercise because of it, but I'm going to be that guy on the internet and say, ATN rack pulls should be ATK rack pulls...I'll get my coat
Champ. You did this, so I didn't have to😅
I think for the first time ever in my almost 10 years watching your videos, I'm actually doing your top ranked exercise for a body part already
makes me feel like I'm getting smarter
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BTN - below the nose 😂
@@aliciaserrano9698why don't the winners have the responsibility to report to me that they won 😭
Finally started getting back into it and back to your videos for knowledge. I love that you have so many variations
Love this series, Jeff. Excellent, excellent work.
I do shoulder shrugs using the Smith machine, wide grip, plus I do shoulder shrugs with dumbbells, much narrower grip. I also do shrugs using ropes. I hadn't thought of doing a single shoulder shrug with a rope, so I will give that a try. Thanks for going over all of these exercises Jeff.
These videos are actually incredible. Well researched, demonstrated, explained, programmed, and edited. We are lucky to live in this age of having access to Jeff's knowledge at home. Thank you!
Another amazing excellent video Jeff ❤
Jeff, I pinched and essentially destroyed my long thoracic nerve at the clavicle exit point by being bro-tastic when I was 24 years old. I was doing exactly what you say not to with heavy unilateral rolling shrugs (RE your comment at 2:20). Wish you were around at UConn then telling us all these great tips! Long story short, killed my nerve, had to do PT, and still have chronic rhomboid and serratus knots to this day despite being lucky enough to have the nerve grow back! Couldn't agree more with your analysis here brother.
I glad the nerve is growing back. I ruined the nerve under my big toe and it's taken a decade for the pain and sensation to disapate so I know how frustrating it can be.
make thoracic extensions your best friend if you are still dealing with this issue. Only way to alleviate symptoms and wake up your serratus and LTN
@@LakeNonaFanthank you for info. I’ll test it out today
Thank you brother, I was definitely missing some of these, fortunate the better and up, from my workouts. God bless you my friend
Awesome updates Jeff thanks 💪
Thoroughly enjoyed this video! Thanks Jeff!
Thank for this series sir❤
As someone who has dealt with my left shoulder pain sense i was in the 5th grade, and now, in my early 30s, i appreciate you always thinking about joint health, not just what builds muscle faster
Agreed. I'd rather have safety and functionality as my main focuses. Strength in one plane of motion and muscle mass is great, but not at the expense of longevity
Thorough and professional, thank you!
These series are your best IMHO. They are very useful if one is after safety and efficiency of time and effort versus results. Thanks
Dumbell shrugs actually cured my upper back pain that I've been having for 20+ years. Works every time.
The toxicity of the iron is vetted so its not a volatile issue today.
Duhh, its a no-brainer easily checkkk.
@ShiniGorky187 any recommendations for curing lower back pain by the way as far as exercises go?
@@realzachsmith Depending on the effort you want to put in and how advanced, Anything from supermans to planks and deadlifts all help my back in the past.
@realzachsmith For me personally I had to adjust my workouts for lower back pain. I switched from conventional deadlifts to the trap bar, and also because I am tall (6'4'')with long legs I stopped doing barbell squats and do hack squats instead. I also minimize spinal flexion ab exercises. That's what seems to work for me.
I love the attention to details along with the explanation..all I can say is Thank you!!
Your videos are inspirational and highly effective
Definitely 💯 couldn't get this in the 90s 🔥
Yeah man! Best kind of videos ever! Keep this kind of content coming
Great job, as always Jeff😎
Great video, love the best /worst series.
Thanks so much. Great channel.
Love the ranked format 😊
Great video!
Great video as always!
Thank you Jeff the cable shrug fixed my long time lingering trap pain
Your workouts and teachings are the best! More power to athlean X
This is the exactly what I was looking for. Thank you!
This video is such a gold mine of great information
The only man that demonstrates what he calls the worst exercise but for whatever reason makes them look like they’re a huge benefit 😂
Upright Rows are the red headed step child lol personally I do them but keep my hands wide so they don't internally rotate.
Hey Jeff, I'm such a big fan of your content. I take your word as gospel when it comes to fitness routines and how better to get results out of the gym and truly, I couldn't have found a better person that could help me achieve (and continue achieving) the levels of fitness that I have strived for. I would love if you could ultimately do an updated version or a routine of how to fix anterior pelvic tilt for a video. I have struggled for it for quite some time and I feel like it's the last hurdle that I have that's stopping me from truly dialing in to earn the gains that I'm looking for. Would really appreciate the help.
I find these worst to best videos very helpful thanks for the efforts ❤.
Outstanding presentation.
Jeff... you are the best one in the business. Changed my life. Thank you!
Keep crushing it, Jeff!
Loved that intro and great advice as well.
Amazing video and breakdown
Love this. Thank you!
Thank you brother, I’m starting to change my workout as i watch 🙏
Al always great content an information definitely going incorporate
Little by little, this channel has helped me put together an effective routine.
Thank you for this series! I’m intrigued about your placement for below the knee rack pulls coming from AlphaDestiny.
been waiting for this for a long time
I love these ranking videos. Jeff never disappoints. He is THE BEST.
Thank you so much Jeff ! This helps alot..
Awesome stuff!
As always, thank you!
The consistency with the channel is ridiculous ✅😮💨🔥
consistently trying to re invent the wheel...
good video, thanks!
Jeff on facepulls: hell i would even find a way to do it as a leg exercise. this cracked me up 😅
Outstanding tutorial! On my way to some nice traps, thanks brother 👍
Angled shrugs on incline Bench are also great 🎉
Thanks for your videos. ❤
Legendary, thank you so much
great video
Thanks again Coach...today is trap & shoulder day. I've only used the TRAP bar for farmers carry, I'll start using to shrug, and those cable crossovers I've never done. I usually load 10 plates on each side and barbell shrug...but I also Deadlift a lot , and what you said makes sense, as always.
Thanks Jeff-Love Jeff-and love the trap bar!
Great ideas. I injured my neck with the upright row. Switching to the DB High Pull! Awesome - thanks.
Thanks! I love this series! You could also do one like this on protein sources, in case you are looking for new video ideas.
Hell yeah, I've always done trap bar shrugs 😎 i can lift with even more confidence now
Been waiting for this one, thank you Jeff!! Let‘s get forearms next!!
nice series ..more please
Thank you it was great job. 🌺
Really like the best to worst series so far. Looking for best to worst for calves.
Brilliant advice
Great video
Will definitely incorporate some of these after I do pull-ups tomorrow.
Upright row is probably why my shoulder has been hurting! Thanks for always providing great information.
Yeah, I just figured it was my form, so I'd try to maintain that but it never helped. Now I know why.
Good work 👍
Oh my Goodness. The video I didn’t think I needed. Not only did I get better acquainted with traps vs lays… I also now can focus even more to keep the thoracic area upright and strong beautifully. Hopefully.
My upper traps seemed overused due to carrying my many kilos of produce groceries in a backpack for months. And still now walk over 15 mi utes with my bags. Where are all these fit men who can help out a happy good woman with her shopping? Thank you Jeff and Jessi. These ones are challenging to remember though. That’s why you have your programs 🌱
I love these videos! I can only work our for like 40 minutes and this helps me a lot!
Wow. Great Video.
I really wanted this video and didn't realise it 😅😅 thank you 🙏
i recall when you asked audience what/which exercise(s) you want us to see you do a video on. my response : upright rows. thanks for the schooling!
Great video as always! Thx Jeff!I was hoping you would mention hanging scap pulls to hit the lower traps... What do u think of this exercise?
Good video 👍
Thank you gym genius.
The Bizkit!!! Love it, Jeff!!😎
Needed this
These best to worst series might be my favorite from Jeff, considering I don’t want to get hurt, and get the best bang for the buck.
Thank you Sensei
Wow I have been doing the trap bar shrugs all along 😎💪🏾
Perfect it’s shoulder day for me today!
Thanks Jeff!
That intro cracked me up. Thanks for the amazing content. Changing lives
Very very good video sir👍👍👍
You hit me with a few new ones here
Excellent presentation 👌👏👏👏👏👍