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Neck & Traps Exercises: Complete with Images & Descriptions

Develop strong, well-shaped traps & neck muscles with some of the most effective traps exercises below. Learn proper form with detailed illustrations and descriptions.

Get started by selecting an exercise below, or simply scroll down to view them all:

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Dumbbell Shrugs 

Barbell Upright Rows 

Backward Neck Resist 

Side Neck Resist

Neck Twist 

Traps Exercise #1: Shrugs

Description:
- Stand or sit, arms at sides, dumbbells or barbell in hands.
- Raise shoulders upward towards ears, and roll backwards.
- Return to start position.

*Note: This exercise can also be done with a barbell.

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Traps Exercise #2: Barbell Upright Rows

Description:
- Stand and hold barbell in hands as shown.
- Lift barbell to chin.
- Lower and repeat.

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Neck Exercise #3: Backward Neck Resist

Description:
- Sit with good posture.
- Loop elastic around head, just above ear.
- Hold elastic in both hands.
- Start with head bent forward.
- Pull head back to upright.
- Return to start position.

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Neck Exercise #4: Side Neck Resist

Description:
- Sit  with good posture.
- Loop elastic around head, just above ear.
- Hold elastic in left hand.
- Looking straight ahead bend neck sideways, moving ear toward right shoulder.
- Return to start position.
- Repeat sets to the left.

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Neck Exercise #5: Neck Twist

Description:
- Sit with good posture.
- Loop elastic around head, just above ear.
- Hold elastic in left hand.
- Looking straight ahead turn neck to right.
- Return to start position.
- Repeat sets to the left.

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