Intense 5-Minute at Home Trap Workout | How to Build Bigger Traps!

Mike Kenler
May 5, 2020

Intense 5-Minute at Home Trap Workout!

What’s up Aliens! Today, we are going to take on an intense 5-minute trap workout right from home together. This is one of the most effective trap workouts you can do to build your trapezius muscles using only bodyweight — no equipment needed. The best part is you can complete it from the comfort of your own home! You can use this workout as a finisher or complete it multiple times for a full killer trap workout. Let’s get them gains together Aliens, no limits!

Total Length: 5 minutes

Intensity Level : High

Equipment Needed: None

Skill Level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps and/or take fewer breaks.

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Once you are able to perform this trap workout without any extra needed rests for the desired amount of sets, then you can up the total volume by increasing time per exercise or switch it up completely with different trap exercises following the same type of progressional methods!

1. Upright Prayer Rows

Push your hands together in a prayer formation as hard as you can and keep your elbows above your wrists. Shrug upwards and squeeze your traps at the top of each repetition. Repeat!

2. Pull Behind Shrugs

Reach your hands behind your back and pull apart as hard as you can. While keeping your head still, shrug upwards and squeeze your traps at the top of each rep. Repeat!

3. Take Offs

Begin with your arms straight out to the sides with your palms facing outwards. Then, raise your arms above your head and shrug upwards. Return to the starting position and repeat!

4. Floppy Divers

Lie on your stomach on the ground and extend your arms as far as you can out in front of you with your hands together. Bring your chest off the ground and lift your arms up and down, keeping constant tension on your traps. Repeat this up and down motion!

5. Leg Shrugs

Lie on your back with your knees bent at a 90 degree angle. Grab the backs of your legs and shrug your shoulders to bring them closer to you. You should try to push your legs out as your shrug to create your own resistance. Repeat!

We hope you enjoyed this intense 5-minute at home trap workout. Always feel free to reach out with any questions, comments, or concerns at 

Also, check out the Anabolic Aliens Bodyweight Boss for more awesome bodyweight workouts!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies


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