17 Free Weight Traps ( Trapezius ) Exercises and Techniques Building Muscle Mass, Shape and Tone
Please read our guidelines section before attempting any of our free weight traps exercises. Click on photos to access the descriptions.
Check out our complete guide to free weight traps workouts. | Check out complete smith machine traps exercise guide
You can find some very useful information about the trapezius muscles here. Guide to the trapezius muscles.
Free Weight Barbell Traps Exercises | Free Weight Dumbbell Traps Exercises
Free Weight Barbell Traps Exercises.
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Barbell Shrugs - This simple, powerful barbell traps exercise is designed to increase overall muscle mass, size and strength of the trapezius muscles using just a barbell and some weight. Read more about the barbell shrugs |
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Barbell Upright Rows - Another simple but powerful barbell exercise for building overall muscle mass, size and strength of the trapezius muscles using just a barbell and some weight. This exercise includes two technique descriptions. Read more about the barbell upright rows |
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Behind Barbell Shrugs - This exercise will focus on building muscle mass, size and strength to the rear portion of the trapezius muscles using just a barbell and a suitable amount of weight. Read more about the behind barbell shrugs |
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Seated Behind Barbell Shrugs - The last of our barbell traps exercises is considered more supported and includes a weight bench for building overall muscle mass, size and strength to the trapezius muscles. Read more about the seated behind barbell shrugs |
Free Weight Dumbbell Traps Exercises. - Back to top
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Dumbbell Shrugs - The first of our dumbbell traps exercises uses a minimal amount of equipment for building overall muscle tone and shape to the trapezius muscles. This exercises is ideal for beginners. Read more about the dumbbell shrugs |
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Dumbbell Upright Rows - This exercises uses a larger amount of the traps muscles and a small portion of the deltoid muscles for building overall muscle tone, shape and definition. Read more about the dumbbell upright rows |
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Fitness Ball Dumbbell Shrugs - The first of our fitness ball traps exercises uses two dumbbells for building overall muscle tone, shape and definition to the traps muscles. This exercises will also help increase balance. Read more about the fitness ball dumbbell shrugs |
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Fitness Ball Dumbbell Upright Rows - The second of our fitness ball traps exercises again uses two dumbbells for building overall muscle tone, shape and definition. This exercise will also increase stability. Read more about the fitness ball dumbbell upright rows |
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Fitness Ball One Handed Dumbbell Upright Rows - Another fitness ball traps exercise using a single dumbbell for a focused workout building muscle tone, shape and definition again this exercise will increase balance. Read more about the fitness ball one handed upright row |
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Incline Dumbbell Shrugs - This free weight traps exercises uses two dumbbells and a weight bench performing a familiar motion at a different angle for building muscle tone, shape and definition of the traps muscles. Read more about the incline dumbbell shrugs |
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One-Handed Dumbbell Upright Rows - This free standing exercise uses a single dumbbell focusing and isolating on building overall muscle tone, shape and definition to the trapezius muscles. Read more about the one handed dumbbell upright rows |
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Seated Dumbbell Shrugs - This exercises includes two dumbbells and a weight bench for building overall muscle tone, shape and definition in a supported position to the trapezius muscles. Read more about the seated dumbbell shrugs |
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Seated Dumbbell Upright Rows - This exercises uses a larger amount of the traps muscles and a small amount of the deltoid muscles for building overall muscle tone and shape using a supported position. Read more about the seated dumbbell upright rows |
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Seated Upright Dumbbell Shrugs - A well supported exercises using two dumbbells and a weight bench for an isolated build in muscle tone, shape and definition of the trapezius muscles. Read more about the seated upright dumbbell shrugs |
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Seated Upright Dumbbell Upright Rows - This exercise uses two dumbbells and a weight bench in an isolated position for building overall muscle tone, shape and control of the traps muscles. Read more about the seated upright dumbbell upright rows |
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Single Seated Dumbbell Upright Rows - A simple, controlled exercises using a single dumbbell to focus on building overall muscle tone, shape and definition of the trapezius muscles. Read more about the single seated dumbbell upright rows |
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Single Seated Upright Dumbbell Upright Rows - Another simple, controlled traps exercise using a single dumbbell in an isolated position for building overall muscle tone, shape and definition of the traps muscles. Read more about the single seated upright dumbbell upright rows |
Barbell Shrugs
Barbell Upright Rows
Behind Barbell Shrugs
Dumbbell Shrugs
Dumbbell Upright Rows
Fitness Ball Dumbbell Shrugs
Fitness Ball Dumbbell Upright Rows
Fitness Ball One Handed Upright Row
Incline Dumbbell Shrugs
One Handed Dumbbell Upright Row
Seated Behind Barbell Shrugs
Seated Dumbbell Shrugs
Seated Dumbbell Upright Rows
Seated Upright Dumbbell Shrugs
Seated Upright Dumbbell Upright Rows
Single Seated Dumbbell Upright Rows
Single Seated Upright Dumbbell Upright Rows
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