Trap Exercises Ranked (BEST TO WORST!)

[@athleanx]

Be sure not to miss any of the others in our exercises ranked series! From chest to back and shoulders to arms, check them out here - kzbin.info/aero/PLRS2DE4P39EdxZPWM4YWHbsH727VGXqby

[@davidhincapie1685]

Question, what can I do to correct or help fix scapular winging?

[@nomnomyourmom]

@@davidhincapie1685 watch How to Fix Scapular Winging (STEP BY STEP!)ATHLEANx

[@attila297]

Lower back (erector) and Obliques exercise ranked please😁

[@ThisIsWilliamPhelps]

Shouldn't this be "Worst to best"?

[@TheBirdmon17]

do one of calves alraedy

[@athleanx]

*VIEWER GIVEAWAY* - I’m giving away my popular 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/trap-exercises-ranked If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@aliciaserrano9698]

Who tf are these winners 😭

[@HighPlainsDrifter_2024]

Nice, i look forward to your vids. 👍🏻 Im gona click twice. 😐 here i go. Im gona do it. Click 🖲👈🏼😐 click

[@user-jn4ih2sy7j]

scam

[@scotchbarrel4429]

BTN - below the nose 😂

[@nomnomyourmom]

​@@aliciaserrano9698why don't the winners have the responsibility to report to me that they won 😭

[@realeltigre]

🎯 Key Takeaways for quick navigation: 00:00 📌 Introduction to Trap Exercises - Overview of various trap exercises, intention to rank them from worst to best, - Focus on building muscle safely and effectively. 01:02 ❌ Worst Exercises - Upright row and its drawbacks, - Rolling shrug and its negative impact on shoulder health, - Above the knee rack pull and its issues. 03:22 🔵 Better Exercises - Incline Y raises targeting lower traps, - Face pulls for middle traps, - Trap pull down for stabilization. 07:04 🟡 Better Still Exercises - Farmer's carry for multi-dimensional benefits, - Below the knee rack pull improvement, - Plate trap raise focusing on lower traps. 11:59 🟢 Almost Best Exercises - Face pull extension for overall trap development, - Wraparound row for middle traps, - Dumbbell and barbell shrugs for upper traps. 16:07 🌟 Best Exercise: Trap Bar Shrug - Trap bar shrug as the top exercise, - Superior alignment and safety, - Effective for building upper traps. Made with HARPA AI

[@abahamalama3954]

W

[@manuelhgfr5564]

uh

[@enicholson212]

You missed 2 better stills...DB high pulls and the Haney shrugs

[@RyanHives]

Jeff, I pinched and essentially destroyed my long thoracic nerve at the clavicle exit point by being bro-tastic when I was 24 years old. I was doing exactly what you say not to with heavy unilateral rolling shrugs (RE your comment at 2:20). Wish you were around at UConn then telling us all these great tips! Long story short, killed my nerve, had to do PT, and still have chronic rhomboid and serratus knots to this day despite being lucky enough to have the nerve grow back! Couldn't agree more with your analysis here brother.

[@ThiefOfNavarre]

I glad the nerve is growing back. I ruined the nerve under my big toe and it's taken a decade for the pain and sensation to disapate so I know how frustrating it can be.

[@LakeNonaFan]

make thoracic extensions your best friend if you are still dealing with this issue. Only way to alleviate symptoms and wake up your serratus and LTN

[@stevendeen4391]

@@LakeNonaFanthank you for info. I’ll test it out today

[@edep3970]

As someone who has dealt with my left shoulder pain sense i was in the 5th grade, and now, in my early 30s, i appreciate you always thinking about joint health, not just what builds muscle faster

[@madmike987655]

Agreed. I'd rather have safety and functionality as my main focuses. Strength in one plane of motion and muscle mass is great, but not at the expense of longevity

[@Ruman17]

I think for the first time ever in my almost 10 years watching your videos, I'm actually doing your top ranked exercise for a body part already makes me feel like I'm getting smarter

[@jarrett9]

I love all the detail around the anatomy ! Very informational and well done 👌🏿

[@richrubino5504]

As always...thanks for these videos. I've been adding some new things to my daily routines and I'm going to work these in. Been doing Hurricane Hypertrophy and it's a painful delight!

[@maxi-lord]

WORST 1. Upright Rows 1:06 2. Rolling Shrugs 1:42 3. Above the Knee Rack Pulls 2:40 BETTER 4. Incline Y Raises 3:27 5. Face Pulls 4:20 6. Urlachers 5:00 7. Trap Pulldowns 5:55 BETTER STILL 8. Farmer’s Carries 7:00 9. Below the Knee Rack Pulls 7:52 10. Plate Trap Raises 8:50 11. DB High Pulls 9:50 12. Haney Shrugs 11:00 ALMOST BEST 13. Face Pulls w/ Overhead Extension 12:10 14. Wrap Around Rows 12:51 15. DB/BB Shrugs 13:41 16. Cable Angled Shrugs 14:48 BEST 17. Trap Bar Shrugs 16:02

[@VernCrisler]

I do shoulder shrugs using the Smith machine, wide grip, plus I do shoulder shrugs with dumbbells, much narrower grip. I also do shrugs using ropes. I hadn't thought of doing a single shoulder shrug with a rope, so I will give that a try. Thanks for going over all of these exercises Jeff.

[@kenwen]

I love this series - added the meadows row as my second favourite back exercise because of it, but I'm going to be that guy on the internet and say, ATN rack pulls should be ATK rack pulls...I'll get my coat

[@situationunchanged9733]

Champ. You did this, so I didn't have to😅

[@the2step]

Would love to see forearms next, really appreciate this series as I'm reworking my winter bulk plan

[@the_crisp9]

These videos are actually incredible. Well researched, demonstrated, explained, programmed, and edited. We are lucky to live in this age of having access to Jeff's knowledge at home. Thank you!

[@josephraymundtantamco1789]

These series are your best IMHO. They are very useful if one is after safety and efficiency of time and effort versus results. Thanks

[@ShiniGorky187]

Dumbell shrugs actually cured my upper back pain that I've been having for 20+ years. Works every time.

[@AjaychinuShah]

The toxicity of the iron is vetted so its not a volatile issue today.

[@AjaychinuShah]

Duhh, its a no-brainer easily checkkk.

[@realzachsmith]

@ShiniGorky187 any recommendations for curing lower back pain by the way as far as exercises go?

[@Rinsii-y6k]

@@realzachsmith Depending on the effort you want to put in and how advanced, Anything from supermans to planks and deadlifts all help my back in the past.

[@ShiniGorky187]

@realzachsmith For me personally I had to adjust my workouts for lower back pain. I switched from conventional deadlifts to the trap bar, and also because I am tall (6'4'')with long legs I stopped doing barbell squats and do hack squats instead. I also minimize spinal flexion ab exercises. That's what seems to work for me.

[@technopong]

I used to watch your videos regularly, since I was subscribed to your channel, but I noticed that I haven't seen your videos on my KZbin feed for awhile, so I figured you hadn't put any videos out lately. Glad to see a whole lot of videos when I searched for your channel. Your channel is an important part of my ongoing learning process, so even if KZbin forgets to put your videos on my feed, I will still seek out your expertise to evolve my exercise routines. Thank you!

[@LakeNonaFan]

I would have thought the incline Y raise would be in the almost best or best category. It truly is regarded as one of the best that hits the lower traps and is good for thoracic spine health

[@pmiller1129]

Never felt my traps this much. Really sore after the cable angled shrug. Hopefully I can finally build my back. Thanks as always for the gains.

[@xyzct]

I love this format. It is SO illuminating.

[@skar516]

The only man that demonstrates what he calls the worst exercise but for whatever reason makes them look like they’re a huge benefit 😂

[@nboss968]

Upright Rows are the red headed step child lol personally I do them but keep my hands wide so they don't internally rotate.

[@gnehsse]

Note to self: traps respond best to high reps and explosive movements (all exercises below except face pulls/plate trap raises), so remember to be explosive with these and go with LIGHTER WEIGHTS. Exercises I need to add in every once in a while: OVERALL TRAPS: 12:10 Face Pull Elevation (do these instead of regular face pulls). Keep ropes parallel to the floor and the ends of the rope should be at eye-level. The elevation at the end targets the lower traps. 9:50 DB High Pull (use lighter weights and pull the DBs higher) LOWER TRAPS: 8:50 Plate Trap Raise (optional: isolate to upper half range of motion to limit shoulder involvement) MID TRAPS: 13:00 Wrap Around Row UPPER TRAPS: 13:45 DB/BB Shrug 14:55 Cable Angled Shrug (mostly upper traps; mid/lower traps get a secondary benefit) 16:05 Trap Bar Shrug (if you have access to a trap bar)

[@gnehsse]

@KeithBurtons I've been training for 3 years now. I've hit my goals for traps.

[@Taj_Irl]

The consistency with the channel is ridiculous ✅😮‍💨🔥

[@Dethikah]

I appreciate these ranked exercises videos to help our workouts to be effective and safe 🙏

[@robertfiteni2823]

I do shoulder shrugs using weight plates. I find they allow my arms to hang more naturally by my sides than equivalently weighted dumbbells.

[@lazur1]

Plates with handle-holes are a blessing for shrugs & swings.

[@RuthwikRao]

yeah same, the dumbbells also demand greater grip strength which can take away from maximizing all your resources into just the shrugs. However they are far better to use in something like a farmer's carry which goes beyond just hypertrophy and builds grip strength, forearms, traps and general stability, all which will feed back into doing other exercises better, like deadlifts, pullups, etc.

[@hirangunn832]

Jeff on facepulls: hell i would even find a way to do it as a leg exercise. this cracked me up 😅

[@josedavidmelerosuso7276]

As usual, pure gold, Jeff 💚🙏🏽.

[@pauric7765]

Jeff... you are the best one in the business. Changed my life. Thank you!

[@JayPalomares1417]

Thank you Jeff the cable shrug fixed my long time lingering trap pain Your workouts and teachings are the best! More power to athlean X

[@chadcraft1337]

These best to worst series might be my favorite from Jeff, considering I don’t want to get hurt, and get the best bang for the buck.

[@fromfattofit7]

Upright row is probably why my shoulder has been hurting! Thanks for always providing great information.

[@fromfattofit7]

Yeah, I just figured it was my form, so I'd try to maintain that but it never helped. Now I know why.

[@janetatuniquerawfoods2361]

Oh my Goodness. The video I didn’t think I needed. Not only did I get better acquainted with traps vs lays… I also now can focus even more to keep the thoracic area upright and strong beautifully. Hopefully. My upper traps seemed overused due to carrying my many kilos of produce groceries in a backpack for months. And still now walk over 15 mi utes with my bags. Where are all these fit men who can help out a happy good woman with her shopping? Thank you Jeff and Jessi. These ones are challenging to remember though. That’s why you have your programs 🌱

[@petershankey7842]

Age 63 stopped doing upright rows … no more shoulder pain …. Thank You

[@BitLeg]

I agree with the no 1 exercise. The neutral grip when shrugging really hits the traps hard. Try it with dumbbells with elbows flared but keep the dumbbells by your side when raising. You can feel it hitting the traps all the way through.

[@AkhilStark267]

I love these ranking videos. Jeff never disappoints. He is THE BEST.

[@elroypereira9258]

I love the attention to details along with the explanation..all I can say is Thank you!! Your videos are inspirational and highly effective

[@levidiaz3074]

Definitely 💯 couldn't get this in the 90s 🔥

[@ryansabre]

i recall when you asked audience what/which exercise(s) you want us to see you do a video on. my response : upright rows. thanks for the schooling!

[@daffster13]

Thank you brother, I was definitely missing some of these, fortunate the better and up, from my workouts. God bless you my friend

[@bassstellar]

Great ideas. I injured my neck with the upright row. Switching to the DB High Pull! Awesome - thanks.

[@Mareloko41]

Yeah man! Best kind of videos ever! Keep this kind of content coming

[@shaunastewart5521]

Man definitely knows what he is talking about .I will now make a few adjustments to my back workout.

[@minussinus2222]

DB high pulls are actually great. They have fixed my posture finally because they hit the lower traps. But I guess the Y or face pulls with overhead reach would also work great.

[@J0HNJ0RDAN]

Little by little, this channel has helped me put together an effective routine.

[@conradandrew825]

Hell yeah, I've always done trap bar shrugs 😎 i can lift with even more confidence now

[@thunderwolf8052]

I find that performing the Hanley shrug with palms facing forward allows for a better contraction of the traps.

[@PARTH794B]

I find these worst to best videos very helpful thanks for the efforts ❤.

[@mikkoojala770]

The first move was something that everyone did in the gym. I didn't. It felt so unnatural movement. Great stuff again!

[@jonathonborys3868]

Really appreciate the excellent advice in these videos.

[@andryduarte9164]

Hey Jeff, I'm such a big fan of your content. I take your word as gospel when it comes to fitness routines and how better to get results out of the gym and truly, I couldn't have found a better person that could help me achieve (and continue achieving) the levels of fitness that I have strived for. I would love if you could ultimately do an updated version or a routine of how to fix anterior pelvic tilt for a video. I have struggled for it for quite some time and I feel like it's the last hurdle that I have that's stopping me from truly dialing in to earn the gains that I'm looking for. Would really appreciate the help.

[@MrChegcelestialslides]

I'm So glad it's the trap bar shrug, I don't have to change anything... I had noticed since I started using the trap bar for my legs that it really hammers the traps, now all I must do is lower the weight and shrug it😊 😊😊

[@PioneerPauly]

I don't know how many times I've gotten out of my bed during this video to visualize the workouts 😂💪🏽

[@LordOrderChaos]

Shocked that Jeff stayed true to himself in searching for perfection and put facepulls so low. Respect.

[@friendly76]

I used to do trap bar shrugs for several years, but for whatever reason, when I switched to Smith machine shrugs, I was able to progress better and my upper traps have blown up in the past year since I made this switch.

[@stevensanchez330]

Maybe because it removes some of the slop we would have holding the bar🤔 just a guess

[@fiddlebender88]

You likely made the movement easier for you. The trap bar shrug targets more muscles than a smith machine ever will because the machine removes the need to stabilize. You shifted the focus much more into one part of the traps and thus highlighting development in that one area.

[@nomnomyourmom]

You lack diversity that's why, your body always blows up when you stop doing the same thing every time to hit plateau faster

[@tibetsfinest]

Another helpful and awesome video. Thank you Jeff!

[@mvbmva]

Upper trap exercises are exactly what i was looking for. Nice one Jeff! Upper trap/chest deficiency is what i'm pretty sure caused the herniated vertebra in my neck 🤷‍♂️ EDIT: numbness and tingeling is also there in 1 arm

[@Gruesome_j]

Damn i have one in my lower back (the most common injury in the world) and i cant even imagine having one in a neck vertebrae. Definitely take it easy.

[@LakeNonaFan]

do a bunch of thoracic extensions every day. It will alleviate numbness and tingling and sort out disc problems

[@mvbmva]

@@Gruesome_j You as well 🙏

[@mvbmva]

@@LakeNonaFan Thanks, will look into that

[@LakeNonaFan]

@@mvbmva do them asap. It can potentially change your life. Jeff himself has a video on it kzbin.info/www/bejne/bV6qdaien7R0i5osi=rpPYhdL64BumKNUL. It's good for shoulder/thoracic spine/disc health. Good starting point

[@ifh4030]

This is the exactly what I was looking for. Thank you!

[@balboa0621]

This is excellent. I’ve had neuropathy in my left hand and couldn’t figure out why. Now, I know it is thoracic outlet syndrome from heavy barbell shrugs pulling my shoulders forward. Very helpful. Thank you.

[@ahkuahuling4021]

I have the same thing going on in both hands. Have you found any stretches or exercises helpful in mitigating the neuropathy?

[@chbu8346]

I like the cable angle, since I only have one cable to use in my garage. I use a trap bar cause it always felt better, happy to see it here.

[@martymorse2]

I work with Paralympic and Abbot Marathon Major Wheelchair Racers and Basketball players. We use the flat bench with a PT cutout at the end so they can lay prone. We then do the Y trap exercise as well as the Superman exercise to target the lower trap. It is this aspect of the traps that is very hard for those paralyzed from the waist down. We find both of those exercise effective. We also incorporate the prone side flies with thumb up or down. If done correctly you can target the traps. As a guy who grew up on a farm I spent over 10 years doing the Farmer's Carry every day. Some days I had to carry two or four bucket's of grain at a time up a flight of stairs. I still think it was the best all around strength builder a person can do. A spinal cord injury ended my Farming but it made me learn to use my brain and only use my body for wheelchair sport and living an active lifestyle. Thanks again for reinforcing the correct form because thoracic outlet is something you want to avoid, especially if you will depend on your shoulders for mobility the rest of your life.

[@alexbeyond99]

Thank you for this series! I’m intrigued about your placement for below the knee rack pulls coming from AlphaDestiny.

[@mohammedriyaz1390]

That's excellent jeff even with a small variation, below knee and above knee could make so much difference in safety of the shoulder. "It's like the science behind jeff"

[@jimmycarter9286]

Thoroughly enjoyed this video! Thanks Jeff!

[@antnovs]

I was at the gym wondering how the heck do I focus my traps. Thanks for the info Jeff ❤

[@ariescustom]

I just started doing farmer's carries and trap bar shrugs recently and they're a game changer. 👍

[@danqodusk8140]

One of these days I'm going to come out to CT and kick your ass. Just having some fun! Jeff, you are the best fitness, strength, muscle building trainer on KZbin!

[@BunkySpewer]

Really like the best to worst series so far. Looking for best to worst for calves.

[@christorres3487]

This is a very good trap workout explanation. I remember reading an article in Weider's Muscle magazine back in the 70s to do shrugs naturally, up & down. Glad to read about the other trap exercises. Thank you.

[@zthomps9481]

Best video in a while. All of them are good but this is a muscle(s) I don't think many lifters specifically target. So I'm glad I can add a couple of these to back day!

[@PwNn00bzFTW]

Thanks again Coach...today is trap & shoulder day. I've only used the TRAP bar for farmers carry, I'll start using to shrug, and those cable crossovers I've never done. I usually load 10 plates on each side and barbell shrug...but I also Deadlift a lot , and what you said makes sense, as always.

[@mattarmstrong3299]

That intro cracked me up. Thanks for the amazing content. Changing lives

[@jmcsquared18]

Haven't watched the video yet: my #1 trap builder is hang clean & jerks, barbell or dumbbell.

[@Theforth09]

Finally started getting back into it and back to your videos for knowledge. I love that you have so many variations

[@juancampos1609]

Love the knowledge and wisdom this guy shares! Thank you!

[@fegelienherman5383]

Honest Feedback, have been watching you, the bioneer and Gravity transformation ( a long time ago). What I've seen is that Athlean X has drifted into more of a bodybuilding based content rather than athletic based content. Would appreciate more of a athletic workout content (Perhaps a series) and even better, bodyweight athletic content. Hope this comment gets read, keep up the good work!

[@TheCreeper1124]

He has plenty of body weight workouts, just look them up

[@nomnomyourmom]

He literally made a pushup vid last week

[@dimitriosmanolas1943]

I am looking to build bigger traps, thank you for your professional insight. I will use these in the gym.

[@SlavaUkrania94]

Thanks for the advice I just found out about you and I’m now like wow I could get shredded with all your advices cannot wait!

[@ColbyCadwell]

Traditional shrugs used to pull muscles in my back so i invented the “reverse shrug” on a seated lat bar pulldown. Instead of doing a lat pull, go shoulder width grip n ONLY pull down using traps/shoulders without bending ur elbow. Never ever seen anyone else do this or talk about it, but it was a game changer for me.

[@fiddlebender88]

Sounds like the scapula pull that has been mentioned a lot on Athlean-X. It's a good accessory exercise for pullups.

[@ColbyCadwell]

@@fiddlebender88yes the movement resembles going from a dead hang to active hang for scapula stabilizing. But in reverse. And on the seated lat pulldown bar it just blows up the upper traps… anyhoo i never tried pulling all the way down like jeff behind the head in this vid. Ill give that a go.

[@nomnomyourmom]

​@@ColbyCadwellmate, what you're doing is Scap Depression for Lower Trap (not the same as trap Pull down in this video) You can do Scap Elevation (Upper Trap) or Scap Depression (Lower Trap) in either flexed or extended shoulder position

[@ColbyCadwell]

@@nomnomyourmom i get it. The movement certainly sounds like it. Idk how or it why it hits my upper traps. Whereas a dead/active hang doesnt.

[@prakhartiwari2624]

11:02 Haney Shrugs ! 8:53 Plate Trap Raise ! 7:07 Famers carries! 4:23 Face Pulls! 14:11 Db Shrugs

[@justkanishk]

This video is such a gold mine of great information

[@kamesna6641]

Will definitely incorporate some of these after I do pull-ups tomorrow.

[@aaronmedina9367]

Great video!

[@YoungPrince]

Wow I have been doing the trap bar shrugs all along 😎💪🏾

[@randommanchild112]

I think this goes without saying but I love the Best to Worst series, keep them coming!

[@Rbautista68]

After all these years of getting laughed at for doing tap bar shrugs finally someone credible says it’s the best trap workout.

[@BitLeg]

I have a dumbbell upper trap exercise that I’ve only ever saw one person do before. And I was using it before I saw them do it. It immediately connects with your trap. Like after 1 or 2 reps you get an immediate connection with the trap muscle throughout the exercise. You can use light or heavy weights and once you’ve done this exercise you will know your traps are toasted. Like it literally isolates them. It’s called the JJ pull and if you want to know how to do it. Just let me know.

[@matthewbacque1622]

Love this series, Jeff. Excellent, excellent work.

[@richardgosselin9548]

My best trap development came from using the old Universal machine bench press. Just move the bench, step in between the handles, and shrug away. 300+ lbs of resistance.

[@TheTimedCarbGuy]

Angled shrugs on incline Bench are also great 🎉 Thanks for your videos. ❤

[@litt120]

The Urlachers seem awfully similar to the DB read delt rows, that's great it allows you to hit the two muscles 👍

[@RagnarHoff]

So many exercises to do, but never thought about that Wrap around rows. But man it's a good one after i tried it.

[@marcelmaca6308]

Great job, as always Jeff😎

[@GrantFunkyFrabe]

Jeff makes the best workout content

[@shortfilmsshoponmahbubul1289]

Another amazing excellent video Jeff ❤

[@kristophersingleton7483]

Thank you brother, I’m starting to change my workout as i watch 🙏

[@jamesrussell1979]

Excellent exercise 👏 👌 👍 💪

[@gahchox]

I love these videos! I can only work our for like 40 minutes and this helps me a lot!

[@corkycoursen-tv4wv]

Great video, love the best /worst series. Thanks so much. Great channel.

[@SimoneBorrelli03]

please do forearm exercises ranked from best to worst

[@janwalewski1997]

I fucking love you dude. Just 3 days ago I thought that I need to know some more good trap exercises and there you go and upload a video. You are a mind reader. Tyvm.

[@incrediblez394]

Great timing for this video. Thank you Jeff.

[@reshkevin8048]

Awesome updates Jeff thanks 💪