RepSenseiTraps exercises at home
Shrug with heavy bags or a loaded backpack, and do prone Y and T raises lying face down on the floor or a bed. Band pull-aparts suit the mid traps.
A simple home routine
Do these in order, 2 to 3 times a week, resting 60 to 90 seconds between sets. When 15 reps feels easy on every set, slow the lowering down or move to a harder exercise below.
| Exercise | Sets | Reps |
|---|---|---|
| Bent Over Two-Dumbbell Row | 3 | 10-15 |
| Bent Over Two-Dumbbell Row With Palms In | 3 | 10-15 |
| Chin To Chest Stretch | 3 | 10-15 |
| Dumbbell Incline Row | 3 | 10-15 |
Traps exercises for home
- Bent Over Two-Dumbbell RowDumbbell · Beginner · also works lats, biceps, shoulders
- Bent Over Two-Dumbbell Row With Palms InDumbbell · Beginner · also works lats, biceps
- Chin To Chest StretchNo equipment · Beginner
- Dumbbell Incline RowDumbbell · Beginner · also works lats, biceps, forearms
- Dumbbell ShrugDumbbell · Beginner
- Inverted RowNo equipment · Beginner · also works lats
- Isometric Neck Exercise - Front And BackNo equipment · Beginner
- Isometric Neck Exercise - SidesNo equipment · Beginner
- Middle Back StretchNo equipment · Beginner · also works lats, abs, obliques
- One-Arm Dumbbell RowDumbbell · Beginner · also works lats, biceps, shoulders
- Scapular Pull-UpNo equipment · Beginner · also works lats
- Side Neck StretchNo equipment · Beginner
- Spinal StretchNo equipment · Beginner · also works lats, lower back
- Standing Dumbbell Upright RowDumbbell · Beginner · also works biceps, shoulders
- Upper Back StretchNo equipment · Beginner · also works lats
- Upright Row - With BandsBands · Beginner · also works shoulders
- Alternating Kettlebell RowKettlebells · Intermediate · also works lats, biceps
- Kettlebell Sumo High PullKettlebells · Intermediate · also works inner thighs, glutes, hamstrings
- Middle Back ShrugDumbbell · Intermediate · also works lats
- Neck-SMROther · Intermediate
- One-Arm Kettlebell RowKettlebells · Intermediate · also works lats, biceps
- Rhomboids-SMRFoam roll · Intermediate · also works lats
- Two-Arm Kettlebell RowKettlebells · Intermediate · also works lats, biceps
- Alternating Renegade RowKettlebells · Expert · also works lats, abs, obliques
Training tips
- For shrugs, lift straight up towards your ears and pause; do not roll your shoulders in circles.
- Train the middle and lower traps too, with face pulls, prone Y-raises and rows where you squeeze the shoulder blades together.
See all traps exercises, or try the home workout plan with no equipment.
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