Trap and neck exercises

34 traps and neck exercises, each with step-by-step instructions, the muscles worked and alternatives. The most used ones first, then everything by equipment.

Most used

• Barbell Overhead ShrugBarbell
• Behind the Back ShrugBarbell
• Power ShrugBarbell
• Rack Pull ShrugBarbell
• ShrugBarbell
• Dumbbell ShrugDumbbell
• Dumbbell Shrug WalkingDumbbell
• Cable ShrugCable

Barbell (9)

• Barbell Overhead ShrugAdvanced
• Behind the Back ShrugBeginner
• Power ShrugAdvanced
• Rack Pull ShrugIntermediate
• ShrugBeginner
• Barbell Neck CurlIntermediate
• Clean High PullIntermediate
• Snatch High PullIntermediate
• Barbell High PullIntermediate

Dumbbell (8)

• Dumbbell ShrugBeginner
• Dumbbell Shrug WalkingIntermediate
• Dumbbell Neck CurlIntermediate
• Overhead CarryIntermediate
• Suitcase CarryIntermediate
• Dumbbell Shrug (Seated)Beginner
• Farmer's Walk Single ArmIntermediate
• Incline Dumbbell ShrugIntermediate

Bodyweight (7)

• Chin TuckBeginner
• Levator Scapulae StretchBeginner
• Neck CARsBeginner
• Neck Flexion StretchBeginner
• Neck Rotation StretchBeginner
• Neck Side StretchBeginner
• Upper Trap StretchBeginner

Machine (5)

• Kelso ShrugIntermediate
• Neck ExtensionBeginner
• Neck FlexionBeginner
• Neck Lateral FlexionBeginner
• Machine ShrugBeginner

Cable (2)

• Cable ShrugBeginner
• Single Arm Cable ShrugBeginner

Trap bar (2)

• Trap Bar ShrugBeginner
• Farmer's Walk (Trap Bar)Intermediate

Smith machine (1)

• Smith Machine ShrugBeginner