Women Traps Workouts

Trap-focused workouts for women built around heavy pulls and shrug patterns with clear RIR targets, practical kilogram load examples, and simple progression to improve upper-back strength and hypertrophy.
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Workout 1

3 exercises10 sets

Women Traps Strength And Hypertrophy Template

Trapezius, Hamstrings, Glutes, Quadriceps, Neck

A women-focused traps session using straight working sets, stable loads per exercise, and RIR progression to build upper-back strength and size safely.

  1. 1
    Barbell Rack Pull
    anatomy
    anatomy
    anatomy
    1Exercise

    Barbell Rack Pull

    Rest 2m 30s

    • 16 reps x 55 kgRIR 3
    • 26 reps x 55 kgRIR 2
    • 36 reps x 55 kgRIR 2
    • 46 reps x 55 kgRIR 1

    Set pins just below the knee, wedge lats down, and drive vertically without overextending at lockout.

  2. 2
    Dumbbell Shrug
    anatomy
    2Exercise

    Dumbbell Shrug

    Rest 1m 30s

    • 112 reps x 14 kgRIR 3
    • 212 reps x 14 kgRIR 2
    • 312 reps x 14 kgRIR 1

    Keep elbows long, avoid rolling the shoulders, and control the eccentric for 2-3 seconds.

  3. 3
    Barbell Clean Pull
    anatomy
    anatomy
    3Exercise

    Barbell Clean Pull

    Rest 2m

    • 15 reps x 35 kgRIR 3
    • 25 reps x 35 kgRIR 2
    • 35 reps x 35 kgRIR 1

    Keep bar close through extension, finish tall through ankles-knees-hips, and stop each set before technique degrades.