Traps Workouts

Trap-focused workouts for lifters who want bigger, stronger upper backs using heavy pull patterns, direct shrug volume, near-failure effort targets, and practical load progressions in metric units.
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Workout 1

4 exercises14 sets

Traps Strength and Hypertrophy Template

Trapezius, Hamstrings, Glutes, Quadriceps, Neck, Side Delts, Biceps, Rear Delts

A trap-dominant session built around heavy rack pulls, direct shrug work, upright rows, and face pulls with realistic loading, rest targets, and week-to-week progression.

  1. 1
    Rack Pull (Barbell)
    anatomy
    anatomy
    anatomy
    1Exercise

    Rack Pull (Barbell)

    Rest 2m 30s

    • 16 reps x 80 kgRIR 3
    • 26 reps x 90 kgRIR 2
    • 35 reps x 100 kgRIR 1
    • 45 reps x 100 kgRIR 1

    Set safeties just below the knee, brace hard before each rep, and lock out by driving hips through while keeping shoulders stacked over mid-foot.

  2. 2
    Dumbbell Shrug
    anatomy
    2Exercise

    Dumbbell Shrug

    Rest 1m 30s

    • 112 reps x 20 kgRIR 2
    • 210 reps x 24 kgRIR 2
    • 310 reps x 26 kgRIR 1
    • 412 reps x 22 kgRIR 1

    Elevate shoulders straight up, pause briefly at peak contraction, and lower under control without rolling the shoulders.

  3. 3
    Barbell Upright Row
    anatomy
    anatomy
    3Exercise

    Barbell Upright Row

    Rest 1m 30s

    • 112 reps x 20 kgRIR 2
    • 210 reps x 25 kgRIR 1
    • 310 reps x 27.5 kgRIR 1

    Use shoulder-width grip, pull to lower chest height, and keep elbows tracking up without aggressive internal-rotation pinch.

  4. 4
    Face Pull (Machine)
    anatomy
    4Exercise

    Face Pull (Machine)

    Rest 1m 15s

    • 115 reps x 18 kgRIR 2
    • 212 reps x 22 kgRIR 1
    • 312 reps x 24 kgRIR 1

    Lead with elbows, finish with external rotation, and keep ribcage stacked to avoid lumbar extension compensation.