10 Best Traps Exercises At Home

When it comes to building a strong and well-defined upper back, trap exercises are essential. Your trapezius muscles, commonly referred to as traps, play a vital role in shoulder stability, posture, and overall upper body strength. While many people associate trap exercises with gym equipment, you can effectively target and strengthen your traps right in the comfort of your own home. Yes, this is possible with the best traps exercises at home we have just for you.

In this article, we’ll explore the ten best traps exercises at home that you can perform without any specialized equipment. These exercises will help you develop stronger traps, improve posture, and enhance your overall upper body strength. So, let’s dive in and discover the top trap exercises at home that you can incorporate into your home workout routine.

Traps Exercises At Home

To perform Traps Exercises At Home you need proper focus and control. You should be pro at having control over your bodyweight and strength in your arms and muscles. Traps exercises at home can be easy and done quickly if you are practicing or doing the trapezius exercises at home regularly in your workout routine.

It is essential to add traps exercises at home in your workout routine as it gives numerous benefits and has an equal importance on our body as other exercises do. You should know the Importance of traps exercise for your body.

Also Read: Importance Of Traps Exercise For Your Body

1. Bodyweight Shrugs

Bodyweight shrugs are a simple yet effective traps exercises at home that targets the trapezius muscles. Bodyweight shrugs are a great warm-up exercise and can also be used as a finishing move to maximize trap activation.

• To perform this exercise, stand tall with your feet shoulder-width apart.
• Relax your arms by your sides and slightly bend your knees.
• Next, slowly elevate your shoulders toward your ears while keeping your arms straight.
• Hold the contracted position for a second and then lower your shoulders back down.
• Repeat as many times you are comfortable to do this exercise.

2. Plank Shoulder Taps

Plank shoulder taps primarily target the core, but they also engage the trapezius muscles to stabilize the shoulder girdle. Plank shoulder taps are an excellent exercise for overall upper body stability while effectively engaging the traps.

• Start in a high plank position, with your hands directly beneath your shoulders and a straight line running from your head to your heels.
• While maintaining a stable core, lift one hand off the ground and touch the opposite shoulder.
• Return your hand to the starting position and repeat with the other hand.
• Alternate sides for the recommended number of repetitions.

3. Superman Rows

Superman rows combine the benefits of the superman exercise and rowing motion to target the traps and the muscles of the upper back. This can be one of the easiest traps exercises at home with practice.

• To perform this exercise, start by lying face down on the floor with your arms fully extended in front of you.
• Simultaneously lift your upper body, arms, and legs off the ground, forming a “superman” position.
• From this position, pull your elbows back, driving your shoulder blades together, as if you were performing a rowing motion.
• Slowly extend your arms back out and lower your body back down.
• Repeat for the recommended number of repetitions to effectively strengthen your traps.

4. Prone Y-W-T Raises

Prone Y-W-T raises target the upper back, including the traps, rhomboids, and rear delts. This exercise effectively targets the traps and improves upper back posture.

• Lie face down on the floor or a mat with your arms extended overhead, forming a “Y” shape.
• Lift your chest off the ground while simultaneously raising your arms up and out to the sides, forming a “Y” position with your body.
• Hold this position briefly and then move your arms down to form a “W” position, keeping your elbows bent and your shoulder blades squeezed together.
• Repeat the process by moving your arms down to form a “T” position, with your arms straight out to the sides.

5. Inverted Rows

Inverted rows, also known as bodyweight rows or Australian pull-ups, are an excellent exercise for targeting the traps and building upper back strength. Inverted rows are a challenging exercise that can be modified to match your fitness level and effectively work your traps.

• To perform this exercise, set up a sturdy bar or suspension trainer at waist height.
• Hold the bar with an overhand grip, extend your legs in front of you, and lean back while keeping your body straight.
• Pull your chest towards the bar by squeezing your shoulder blades together, and then slowly lower yourself back down.
• Repeat for the recommended number of repetitions.

6. Resistance Band Face Pulls

Resistance band face pulls are a versatile exercise that effectively target the traps, rear delts, and rotator cuff muscles. Resistance band face pulls are a convenient and effective way to strengthen your traps without any equipment.

• To perform this exercise, attach a resistance band to a stable anchor point at chest height.
• Grab the band with an overhand grip and take a few steps back to create tension.
• Stand tall with your feet shoulder-width apart, and pull the band towards your face, keeping your elbows high and out to the sides.
• Squeeze your shoulder blades together at the end of the movement and then slowly return to the starting position.

7. Handstand Push-ups

Handstand push-ups are an advanced bodyweight exercise that targets the traps, shoulders, and triceps. Handstand push-ups are an effective compound exercise that engages multiple muscle groups, including the traps. This is claimed as one of the difficult traps exercises at home to do.

• To perform this exercise, start in a handstand position against a wall or with the assistance of a partner.
• Lower your body by bending your elbows until your head lightly touches the ground or reaches a comfortable depth.
• Extend your arms to return to the starting position.
• If you’re not yet able to perform a full handstand push-up, you can modify the exercise by performing pike push-ups or incline push-ups with your feet elevated.

8. Pike Shrugs

Pike shrugs are a challenging exercise that combines elements of a pike push-up and a shrug to target the traps and shoulders. Pike shrugs effectively engage the traps, while also working the core and shoulders. This can be one of the risk taking traps exercises at home to do as you will need strength in your arms and control over your body.

• Begin in a push-up position with your feet on a raised surface, such as a bench or step.
• Walk your hands back towards your feet, lifting your hips into a pike position.
• From here, perform a shrugging motion by elevating your shoulders towards your ears while keeping your arms straight.
• Lower your shoulders back down and repeat the movement for the desired number of repetitions.

9. Prone Plate Raises

Prone plate raises are a simple yet effective exercise that isolates the traps and improves scapular stability. Prone plate raises are a great exercise to incorporate into your home workout routine, as they require minimal equipment and effectively target the traps. This can be one of the challenging traps exercises at home as you will need patience and the correct alternative equipment.

• Lie face down on a bench or stability ball with your arms hanging straight down, holding a weight plate.
• Keeping your arms straight, raise the weight plate towards the ceiling by squeezing your shoulder blades together.
• At the peak of the action, pause for a little period before gradually lowering the weight again.
• Repeat for the recommended number of repetitions.

10. Towel Face Pulls

Towel face pulls are a unique exercise that targets the traps and improves upper back posture. Towel face pulls are a convenient and effective exercise that can be performed virtually anywhere, making them ideal for as traps exercises at home workouts.

• Start by tying a small towel or resistance band around a sturdy anchor point at chest height.
• Hold one end of the towel in each hand and take a step back to create tension.
• With your feet shoulder-width apart, pull the towel towards your face, keeping your elbows high and squeezing your shoulder blades together. At the conclusion of the movement, pause, and then make a gentle spin back to the beginning position.

Conclusion

Strong traps are essential for a well-rounded upper body and improved posture. With these ten best trap exercises at home, you can effectively target and strengthen your traps without any specialized equipment. Remember to start with proper warm-up exercises and gradually increase the intensity and difficulty of the exercises as you progress.

Incorporating these trap exercises at home into your home workout routine will not only help you build stronger traps but also enhance your overall upper body strength and posture. So, get started and reap the benefits of a strong and defined upper back right from the comfort of your home!