Trap Exercises Ranked

Introduction

• Presenter: Jeff Cavaliere from Athlean-X
• The video aims to rank various trap exercises from worst to best.
• Focus on exercises that:
  • Build the entire trap muscle.
  • Are safe and effective.

Worst Category

• Upright Row

  • Criticized for causing shoulder impingement.
  • Unsafe due to internal shoulder rotation.

• Rolling Shrug

  • Adds no benefit.
  • Causes anterior shoulder stress and potential Thoracic Outlet Syndrome.

• Above the Knee Rack Pull

  • Causes shoulder protraction and stress.
  • Risk of thoracic outlet issues.
  • Better alternative exists.

Better Category

• Incline Y Raise

  • Targets lower traps.
  • Improves scapular stability.

• Face Pulls

  • Good for middle traps and shoulder health.
  • Lacks in upper and lower trap engagement.

• Urlacher

  • Incorporates rotator cuff work.
  • Enhances shoulder biomechanics.

• Trap Pulldown

  • Utilizes shoulder stabilization.
  • Avoids issues with behind-neck positioning.

Better Still Category

• Farmer's Carry

  • Effective isometric exercise in a stretch position.
  • Builds forearms and grip strength.

• Below the Knee Rack Pull

  • Fixes issues from Above the Knee version.
  • Mimics deadlift mechanics.

• Plate Trap Raise

  • Focuses on lower traps.
  • Performed with a neutral grip to avoid internal rotation.

• Dumbbell High Pull

  • Safer alternative to Upright Row.
  • Engages middle traps and rear delts.

• Haney Shrug

  • Trains traps from the back with a forward lean.
  • Emphasizes contraction quality over weight.

Almost Best Category

• Extended Face Pull

  • Adds lower trap engagement with overhead extension.

• Wraparound Row

  • Allows heavy loading for middle traps.
  • Performed with a crossover grip for effective contraction.

• Dumbbell vs. Barbell Shrug

  • Recommended based on current deadlifting routines.
  • Dumbbell Shrug offers a neutral grip.

• Cable Angled Shrug

  • Aligns with trap fibers for strong contraction.
  • Uses cables to allow a novel exercise approach.

Best of the Best

• Trap Bar Shrug
  • Provides optimal alignment and safety.
  • Allows for heavy loading with a neutral grip.

Conclusion

• Trap Bar Shrug crowned as the best trap exercise.
• Encouragement to subscribe for more content and full programs at Athlean-X website.