How To do The Trap exercises at home?

If you are one of the fitness enthusiasts who want to develop good posture and a better physique at home, you’ll have to work out strategically. Doing the right exercises for the targeted muscle will help you develop muscle faster. In this post, I’m going to share how to do trap exercises at home with little to no equipment.

Traps are spread from below the skull to runs down the neck and across the shoulders, and then continue down the spine and together form a trapezoid form that is why it is called trapezius.

The trapezius is a postural muscle, used to tilt and turn the head and neck, shrug, steady the shoulders, and twist the arms. The trapezius elevates, depresses, rotates, and retracts the scapula, or shoulder blade. Innervation of the trapezius is derived from the spinal accessory nerve. The descending part of the trapezius muscle supports the arms. The transverse part retracts the scapulae, and the ascending part medially rotates or depresses the scapulae. (Source)

Honestly, it’s not easy to build your traps at home because that muscle difficult to build without weights. However, you can still build and maintain traps with limited exercises at home.

Below is the list of trap workouts you can do at home that will help you improve posture and strengthen your muscles.

Best Dumbbell Trap Exercises You Can Do At Home

Dumbbells can be highly effective and useful as you can use them anywhere and anytime. They allow a greater range of motion compares to other exercise equipment. And with the help you dumbbell exercises, you can strengthen and build strong traps at home.

Here are a total of 7 trap workouts that you can do with the dumbbells at home in a little space like a living room or bedroom.

1. Incline Dumbbell Y Raises

The Dumbbell Y raises works on shoulders as well as traps. It is one of the best dumbbell workouts you can do to strengthen your upper and middle trap muscle at home as well as the gym.

How to perform Incline Dumbbell Y raises

  • Lie on a 30-degree incline bench on your stomach, keep your neck at the end of the bench. Hold one dumbbell in each hand with an overhand grip. And hold your arms straight downward. That’s your starting position.
  • Now, keeping your chest on the bench, raise your arms upward to form a “Y” shape. At the top of the lift, your trap muscles got engaged. Hold in this position for a couple of seconds and then return your arms to the lower position. That’s your one repetition.
  • Do as many reps as you can in three to four sets.

2. Incline Dumbbell T Raises

If you want to target your upper, middle as well as lower traps, you can include an incline variation of dumbbell T raises in your trap workout routine.

How to do incline Dumbbell T raises

  • Lie on an incline bench (30-degree incline), holding one dumbbell in each hand with an overhand grip.
  • Keep your arms straight downward (besides the bench) and raise your arms out to the sides until your traps got fully activated. Hold for a second and then return to the starting position. That’s your one repetition.
  • Do three to four sets of 10 to 15 reps.

3. Dumbbell Bent-over Side Lateral Raises

Other than rear delt, the dumbbell bent-over lateral raises also work on the trapezius muscle.

Steps to perform bent-over lateral raises

  • Stand straight in the shoulder width stance holding one dumbbell in each hand with your palm facing your body.
  • Lean forward and keep your arms straight under your torso. That’s the starting position.
  • Keeping your chest up raise the dumbbells out to the sides until your rear delt and trap muscle engaged. Pause for a second and then return to the start. That’s your one repetition. Do as many reps as you like.

4. Dumbbell Upright Row

The trapezius muscle also has three different parts and the dumbbell upright row works on the upper trap. However, the upright row is a shoulder workout but you can also do it for the traps.

How To Do The Traps Exercises At Home
Trap Exercises At Home

How to do the dumbbell upright row:

  • Stand upright in the hip-width stance holding one dumbbell in each hand with an overhand grip, and keep the dumbbells close to your body and in front of your thighs with your palms facing your body. That’s your starting position.
  • Pull the dumbbells upward toward your neck so your upper trap muscles got engaged.
  • Hold for a second or two at the top and then return the dumbbell to the start. That’s one rep. Do three sets of 10 to 15 reps each.
  • Keep your elbows flared out to the sides during the movement.

You can also do this exercise using a barbell and weight plate. If you don’t have any equipment, try bodyweight isometric upright row for the trapezius muscle.

5. Incline Dumbbell Shrug

The shrug is basically a shoulder workout, however, doing an incline variation of dumbbell shrug may help you strengthen your traps and build muscle.

How to do incline dumbbell shrug

  • Lie on your stomach on a 30 to 45-degree incline bench, holding one dumbbell in each hand with an overhand grip, arms straight downward at your sides with your palm facing each other. That’s your starting position.
  • Without bending your elbows, raise your shoulder blades as high as possible so your trap muscles activated.
  • Hold for a couple of seconds and then relax your arms to the start. That’s one rep.
  • Do three sets of 10 to 12 reps each.

Incline Dumbbell Face Pulls

Trap Exercises At Home
  1. Holding a pair of dumbbells in your hands, lie on an incline bench (30-degree), and keep your toes on the floor.
  2. Let your arms hang straight below you with your palms facing inwards. That’s your starting position.
  3. Maintaining a tight core, pull the dumbbells outward and upward until they reach your forehead height.
  4. Pause for a sec and then return to the starting position. That’s your one repetition.
  5. Make sure to engage your traps during the movement.

6. Arnold Press

  • Holding one dumbbell in each hand, stand upright in the hip-width stance, and bring the dumbbells at your shoulder height with your arms bent and palms facing you.
  • Brace your core and then press the dumbbell overhead until your arms are straight and palms facing forward.
  • Pause for a sec and then reverse the step to return to the starting position (at the bottom of the press, your palms facing you).

7. Dumbbell Seated Bent-Over Side Lateral Raises

  • Start with sitting on the edge of a bench, holding one dumbbell in each hand with a neutral grip, and keep your feet flat on the ground.
  • Hold the dumbbells beside your legs with your arms straight and your palms facing inwards.
  • Maintaining a flat back, lean forward so your chest is parallel to the ground. This is your starting position.
  • With maintaining a slight bend in your elbows, raise the dumbbells out to the sides until your arms reach your chest height.
  • Pause for a moment and then return to the start. That’s your one repetition.
  • Do three sets of 10 to 15 repetitions each.

Bodyweight Trap Exercises For Home Workout

If you’re one of those fitness enthusiasts who exercise at home using their own body weight, you can try some of the best exercises such as overhead shrug, lying Y raises at home for the upper and lower traps muscle.

1. Bodyweight Overhead Shrug For Trap Muscle

  • Stand in the normal hip-width stance, and raise your arms overhead. That’s the start.
  • With a slight bend in your elbows, lightly lower your arms down and then shrug upward. Make sure to squeeze your shoulder blades at the top.
  • Repeat for the desired number of times.

2. Lying Y Raises

  • Lie on the mat on your stomach with your arms are straight in front of you in a “Y” shape.
  • Slightly lift your upper chest off the floor, that’s your starting position.
  • Raise your arms off the floor as high as possible so your trap muscle got engaged.
  • Pause for a couple of seconds and then lower your arms to the start. That’s one rep.
  • Do as many reps as possible.

3. Decline Push-Ups

  • Keep your feet on the higher object (hip-width apart) and place your hands on the ground underneath your shoulder. Make sure your back is straight throughout the movement.
  • Bring your delts toward the ground as low as possible, pause for a second, and then press yourself to the start. That’s one repetition.
  • Try to do as many sets and reps as possible.

4. Wall Slide Exercise For Lower Trap

Wall sliding is a trapezius exercise that strengthens your lower trap and lowers your back pain. It does not increase muscle mass but it will surely improve strength and posture.

Here are the steps to do wall slide exercise

  • Stand straight in the hip-width stance with your back rested on the wall and arms are lifted above the head.
  • The shoulder joint is abducted and externally rotated to 90° and the elbows bend to 90 degrees. Make sure your fingers pointing upward toward the ceiling. That’s the starting position.
  • Lift your arms up and down engaging the lower trap without focusing on the upper trap.
  • Do as many times as you like.

Trap Exercises Routine For Home Workout

ExerciseReps/setSets
Bodyweight Overhead Shrug152
Incline Dumbbell Y Raises83
Incline Dumbbell T Raises83
Dumbbell Upright Row103
Incline Dumbbell Face Pulls103
Trap Exercise Routine At Home- 1
ExerciseReps/setSets
Bodyweight Overhead Shrug152
Incline Dumbbell Y Raises83
Incline Dumbbell T Raises83
Dumbbell Upright Row103
Incline Dumbbell Face Pulls103
Trap Home Workout Routine- 2
Featured Image Credit: Nenad Stojkovic (Freepik)
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