There are a ton of trap exercises out there, but which ones should you focus your efforts on if you want to build a bigger trap and increase your strength? In this video, I’ll give you the most popular trap exercises, ranked from worst to best, and help you figure out which ones you should be doing and which ones you should probably ditch. Build a bigger trap here: http://athleanx.com/x/trap-exercises-... Subscribe to this channel here: / @athleanxespanol With that being said, we need to set the criteria for exercise selection. These are in the video. Also, if there’s a steep learning curve to the movement or if it’s too equipment-reliant, then it may not rank as high as other options that are better and also don’t require as many resources. With that being said, we start laying out the list and work our way down the ranking from worst trap exercise to best. WORST 1. Upright Row 2. Shoulder Shrugs 3. Racked Over-the-Knee Pulldown The upright row is and always will be at the bottom of the list for me. Not only does it increase the risk of injury to the shoulder joint, but there are simply much better and safer options out there. For these reasons it falls into the worst category. That shrugs fall into the worst trapezius exercise category might come as a surprise to some since they’ve always done it or been taught to do it. However, shoulder safety is important and that’s why the shrug will always be in the worst category for me. BEST 4. Incline Y Raises 5. Face Pulldowns 6. Urlachers 7. Trap Pulldowns The incline Y press serves as an excellent corrective exercise and helps work the lower and middle trapezius, but it’s not without limitations. E Face pulldowns, while one of my favorite exercises, still act as a corrective rather than a muscle building exercise. The urlacher continues to work the trapezius with lighter weights, again limiting the amount of overload you can place on the trapezius. Trap pulldowns may look like a standard behind-the-neck pulldown, however, it is anything but. The isometric contraction of the upper trapezius on the pulldown offers a unique stimulus for growth. EVEN BETTER 8. Farmer’s Carry 9. Racked Underknee Pulldown 10. Trap Plate Raises 11. Dumbbell High Pulldowns 12. Haney Shrug Farmer’s carries are another way to isometrically overload the trapezius, while also adding the benefit of grip training. Below-the-knee pulldowns are the superior variation to above-the-knee pulldowns because they translate better to deadlifts and the mechanics avoid any risk of injury to the thoracic outlet. The plate raise is one of my favorite ways to work the lower trapezius, a part of the muscle that is often overlooked and forgotten. Dumbbell high pulldowns are the anti-upright row option here, and offer the same benefits without any of the risks. Overall, it's just a better option. Haney shrugs are just the behind-the-back variation of the classic shrug. While you can't hold as much weight here, you are working the trapezius from a different angle to allow for a different stimulus. ALMOST THE BEST 13. Overhead Extension Face Pulldown 14. Wraparound Row 15. Dumbbell/Barbell Shrugs 16. Cable Angled Shrug These three trap exercises are at the top when it comes to the best exercises for building big traps. Check out the video for the specific reasons why they’re there. THE BEST 17. Trap Bar Shrug There is simply no better exercise for building big traps than the trap bar shrug. For a complete step-by-step workout program created with the same level of science behind the selection of every exercise in the plans, be sure to check out athleanx.com For more videos on exercises for bigger traps and back exercises / back routines, be sure to subscribe to our YouTube channel. Jeff Cavaliere MSPT, CSCS served as the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Master of Physical Therapy and Bachelor of Science in Physioneurobiology from the University of Connecticut Storrs School of Health Sciences. He is a certified strength and conditioning specialist through the National Strength and Conditioning Association (NSCA).