Trapezius Exercises
40+ exercises targeting the trapezius. Each includes a demonstration image, the muscles it works, its difficulty, and similar exercises.
Prone Y Raise
INTERMEDIATE · REAR DELTS, LOWER TRAPS
Cable High Row with Chest Support
INTERMEDIATE · UPPER BACK RHOMBOIDS MID TRAPS
Cable Sitting Bench Face Pull (with rope)
INTERMEDIATE · REAR DELTS
Cable Seated Rear Delt Fly with Chest Support
INTERMEDIATE · REAR DELTS
Lever T bar Row (plate loaded)
INTERMEDIATE · BACK, MID BACK RHOMBOIDS TRAPS
Bodyweight Standing Scapular External Rotation
INTERMEDIATE · ROTATOR CUFF
Dumbbell Kneeling Hold to Stand Clean grip
INTERMEDIATE · NECK STABILIZERS
Kettlebell Seated Two Arm Military Press
INTERMEDIATE · DELTOIDS ANTERIOR MEDIAL
Barbell Standing Close Grip Military Press
INTERMEDIATE · DELTOIDS ANTERIOR MEDIAL, TRICEPS
Ring Neutral Grip Inverted Row
INTERMEDIATE · MIDDLE TRAPEZIUS, BACK
Barbell Standing Shoulders Press
INTERMEDIATE · SHOULDERS
Dumbbell Poliquin Lateral Raise
INTERMEDIATE · MIDDLE DELTOIDS
Cable Bar Lateral Pulldown
INTERMEDIATE · BACK
Cable Seated Face Pull (with rope)
INTERMEDIATE · REAR DELTS, UPPER BACK TRAPS RHOMBOIDS
Cable Reverse Grip Pulldown
INTERMEDIATE · BACK
Dumbbell Bent Over Scapula Row
INTERMEDIATE · UPPER BACK RHOMBOIDS MIDDLE TRAPS
Chin to chest Stretch
INTERMEDIATE · NECK FLEXORS STRETCH
Scapular Slide Back to Wall
INTERMEDIATE · MID LOWER TRAPS, BACK
Bodyweight Sitting Alternating Shrug
INTERMEDIATE · UPPER TRAPS
Cable One Arm Reverse Fly
ADVANCED · REAR DELTS
Resistance Band Standing Shoulder External Rotatio
INTERMEDIATE · ROTATOR CUFF INFRASPINATUS TERES MINOR
Dumbbell Row with Chest Supported
INTERMEDIATE · BACK
Lever Seated Wide Lat Pulldown
INTERMEDIATE · BACK
Dumbbell Single Arm Row with Chest Supported
INTERMEDIATE · BACK
Lever Lateral Pulldown (plate loaded)
INTERMEDIATE · BACK
Smith Standing Shoulder Press
INTERMEDIATE · DELTS
Cable Leaning Lateral Raise
INTERMEDIATE · SIDE DELTS
Lever Seated Reverse Fly
INTERMEDIATE · REAR DELTOIDS
Cable Lateral Raise
INTERMEDIATE · SIDE DELTS
Prone Cervical Extension Isometric Hold
INTERMEDIATE · NECK EXTENSORS
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Budy selects the right trapezius exercises for your goal, equipment, and experience level — then builds a complete training program around them.