Traps
15 drawn movements that work the traps. Every one of them is in the library your plans are built from.
Scapular Pull-up
Dumbbell Upright Row
Kettlebell Sumo High Pull
Dumbbell Shrug
Barbell Shrug
Cable Shrug
Cable Upright Row
Calf Machine Shrug
Machine Shrug
Smith Machine Upright Row
Smith Machine Behind-the-Back Shrug
Band Upright Row- Behind-the-Back Barbell Shrug
- Clean Shrug
- Snatch Shrug
Also works the traps
77 more movements where the traps are worked, but are not the major target.
Deadlift
Kettlebell Dead Clean
Cat–Cow
Arm Circles
Sumo Deadlift
Barbell Upright Row- Rack Pull
- Deficit Deadlift
Clean Pull
One-arm Dumbbell Upright Row
Cuban Press
Snatch- Power Snatch
Hang Snatch
Clean
Hang Clean
Anti-Gravity Press
Clean and Jerk
Farmer's Walk
Dumbbell Clean
Power Clean- Clean and Press
One-Arm Kettlebell Snatch
Band Pull-Apart
Foam Roll Upper Back
Jefferson Squat
One-Arm Side Deadlift
Dumbbell Iron Cross
Muscle-up
Conan's Wheel
Seated Bent-Over Cable Lateral Raise- Bent-Over One-Arm Cable Lateral Raise
One-Arm Seated Cable Row
Elevated Cable Row- Low-Pulley Row to Neck
- Smith Machine One-Arm Upright Row
Smith Machine Hang Power Clean- Deadlift with Bands
- Deadlift with Chains
- Rack Pull with Bands
- Sumo Deadlift with Bands
- Sumo Deadlift with Chains
- Reverse Band Sumo Deadlift
Lying Cambered Bar Row
Straight-Arm Raise on Incline Bench
Deficit Romanian Deadlift- Clean Deadlift
- Snatch Deadlift
Snatch Pull- Clean from Blocks
- Snatch from Blocks
- Power Snatch from Blocks
- Hang Clean below the Knees
- Hang Snatch below the Knees
- Split Clean
- Split Snatch
- Rack Delivery
Scaption
Single Dumbbell Front Raise- Lateral Raise to Front Raise
- Kettlebell Hang Clean
- Alternating Kettlebell Hang Clean
- Two-Arm Kettlebell Clean
- Kipping Muscle-up
- Axle Deadlift
Car Deadlift- Rickshaw Deadlift
Rickshaw Carry
Log Lift
Spinal Stretch
Chin to Chest Stretch- Elbow Circles
Dumbbell Sumo Deadlift
Kettlebell Halo- Kettlebell Halo with Overhead Extension
Handstand
Paused Deadlift
Plans that train the traps most Back BuilderFive Days, Then FourSmith Machine Upper LowerThe Full LiftsArms and ShouldersBands and a Post
Every plan that trains the traps
16 more plans with a movement that works the traps as a major target, most first under each kind.
Bodyweight Handstand and Muscle-upPull-up Ten
Dumbbell Dumbbell Giant SetsHeavy PairThree in a RowVolume, then Intensity
Barbell Barbell for SizeDeadlift BlockFive Short DaysThe Garage Split
Kettlebell Clean and PressKettlebell Clean and Jerk
Gym Cable StackMachines, Two DaysOne StationThe Five-Day Split