Trapezius
Elevates, retracts and rotates the shoulder blades.
How to build it: Heavy shrugs, rack pulls, and farmer carries build the dense yoke.
What it does for your sport
The same muscle earns its keep differently in every arena. Sports marked Priority depend on the traps most.
Exercises that build it
Pulled straight from the 12-week program. Every lift comes with a form cue and a minimal-equipment swap.
Barbell Shrug
barbellStraight up, pause, no rolling.
Home swap: Dumbbell shrug
Conventional Deadlift
barbellWedge into the bar, push the floor, lock hips and knees together.
Home swap: Dumbbell deadlift or hip thrust
Barbell Row
barbellHinge ~45°, pull to the lower ribs, squeeze.
Home swap: Dumbbell row
One-Arm Dumbbell Row
dumbbellFlat back, drive the elbow to the hip.
Home swap: Inverted row
Seated Cable Row
cableProud chest, pull to the navel, full stretch forward.
Home swap: Band row
See the traps in 3D
Spin the model, isolate the trapezius, and read exactly why it matters for your sport.