Exercise Library

Trapezius Exercises

44+ exercises targeting the trapezius. Each detail page includes images, instructions, safety tips, equipment, and muscle targeting data.

Browse trapezius movements

Use these exercise pages to compare movement types, difficulty levels, and primary muscle targets before building a full plan in Budy.

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Lever T bar Row (plate loaded) exercise thumbnail Lever T bar Row (plate loaded) INTERMEDIATE · BACK, MID BACK RHOMBOIDS TRAPS Bodyweight Standing Scapular External Rotation exercise thumbnail Bodyweight Standing Scapular External Rotation INTERMEDIATE · ROTATOR CUFF Dumbbell Kneeling Hold to Stand Clean grip exercise thumbnail Dumbbell Kneeling Hold to Stand Clean grip INTERMEDIATE · NECK STABILIZERS Kettlebell Seated Two Arm Military Press exercise thumbnail Kettlebell Seated Two Arm Military Press INTERMEDIATE · DELTOIDS ANTERIOR MEDIAL Barbell Standing Close Grip Military Press exercise thumbnail Barbell Standing Close Grip Military Press INTERMEDIATE · DELTOIDS ANTERIOR MEDIAL, TRICEPS Ring Neutral Grip Inverted Row exercise thumbnail Ring Neutral Grip Inverted Row INTERMEDIATE · MIDDLE TRAPEZIUS, BACK Barbell Standing Shoulders Press exercise thumbnail Barbell Standing Shoulders Press INTERMEDIATE · SHOULDERS Prone Y Raise exercise thumbnail Prone Y Raise INTERMEDIATE · REAR DELTS, LOWER TRAPS Dumbbell Poliquin Lateral Raise exercise thumbnail Dumbbell Poliquin Lateral Raise INTERMEDIATE · MIDDLE DELTOIDS Cable Bar Lateral Pulldown exercise thumbnail Cable Bar Lateral Pulldown INTERMEDIATE · BACK Cable Seated Face Pull (with rope) exercise thumbnail Cable Seated Face Pull (with rope) INTERMEDIATE · REAR DELTS, UPPER BACK TRAPS RHOMBOIDS Cable Reverse Grip Pulldown exercise thumbnail Cable Reverse Grip Pulldown INTERMEDIATE · BACK Dumbbell Bent Over Scapula Row exercise thumbnail Dumbbell Bent Over Scapula Row INTERMEDIATE · UPPER BACK RHOMBOIDS MIDDLE TRAPS Chin to chest Stretch exercise thumbnail Chin to chest Stretch INTERMEDIATE · NECK FLEXORS STRETCH Scapular Slide Back to Wall exercise thumbnail Scapular Slide Back to Wall INTERMEDIATE · MID LOWER TRAPS, BACK Bodyweight Sitting Alternating Shrug exercise thumbnail Bodyweight Sitting Alternating Shrug INTERMEDIATE · UPPER TRAPS Cable One Arm Reverse Fly exercise thumbnail Cable One Arm Reverse Fly ADVANCED · REAR DELTS Resistance Band Standing Shoulder External Rotatio exercise thumbnail Resistance Band Standing Shoulder External Rotatio INTERMEDIATE · ROTATOR CUFF INFRASPINATUS TERES MINOR Cable High Row with Chest Support exercise thumbnail Cable High Row with Chest Support INTERMEDIATE · UPPER BACK RHOMBOIDS MID TRAPS Cable Sitting Bench Face Pull (with rope) exercise thumbnail Cable Sitting Bench Face Pull (with rope) INTERMEDIATE · REAR DELTS Dumbbell Row with Chest Supported exercise thumbnail Dumbbell Row with Chest Supported INTERMEDIATE · BACK Lever Seated Wide Lat Pulldown exercise thumbnail Lever Seated Wide Lat Pulldown INTERMEDIATE · BACK Dumbbell Single Arm Row with Chest Supported exercise thumbnail Dumbbell Single Arm Row with Chest Supported INTERMEDIATE · BACK Cable Seated Rear Delt Fly with Chest Support exercise thumbnail Cable Seated Rear Delt Fly with Chest Support INTERMEDIATE · REAR DELTS Lever Lateral Pulldown (plate loaded) exercise thumbnail Lever Lateral Pulldown (plate loaded) INTERMEDIATE · BACK Smith Standing Shoulder Press exercise thumbnail Smith Standing Shoulder Press INTERMEDIATE · DELTS Cable Leaning Lateral Raise exercise thumbnail Cable Leaning Lateral Raise INTERMEDIATE · SIDE DELTS Lever Seated Reverse Fly exercise thumbnail Lever Seated Reverse Fly INTERMEDIATE · REAR DELTOIDS Barbell Deadlift exercise thumbnail Barbell Deadlift INTERMEDIATE · HAMSTRINGS, GLUTES, SPINAL ERECTORS Cable Lateral Raise exercise thumbnail Cable Lateral Raise INTERMEDIATE · SIDE DELTS

Get a personalized trapezius workout plan

Budy selects trapezius exercises that match your goals, schedule, equipment, and experience level, then turns them into a structured training plan.

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