Best Shoulder and Trap Workout for Building Boulder Shoulders and Thick Traps

Want to look huge with a shirt on and even bigger without one?

Then, you need to develop some boulder shoulders and impressive traps. When you first think of muscular shoulders, your mind probably goes to rounded side delts and when you think of traps, hunks of muscle that go from your shoulders up to the middle of your neck.

While you’re not wrong, you’re only getting part of the picture. Developing the entire shoulder is going to help give you a huge 3D look, not matter which angle you’re looking at. The middle and lower traps are often neglected in favor of the more well-known upper traps, but packing muscle on the middle and lower traps can help give you the appearance of a thick, powerful upper back (think of it like a muscle backpack from the side).

Alright, let’s get into this and get you looking swole.

Why Train Shoulders and Traps Together?

Shoulders and traps naturally work together during many upper-body movements, making them an excellent pairing for the same workout. Exercises like overhead presses, upright rows, and shrugs all heavily involve both muscle groups.

Training them together also allows you to accumulate more volume for your upper body in a single session while creating the wide, thick look that many lifters are after.

A well-developed set of shoulders and traps can:

• Create a broader, more athletic physique
• Improve upper-body strength and stability
• Enhance posture and shoulder health
• Improve performance in pressing and pulling exercises
• Build the coveted "yoked" appearance

Shoulder and Trap Muscles Worked

This workout targets all three heads of the deltoids as well as the entire trapezius muscle.

Warm-Up

Don’t even think of neglecting doing a proper warm-up. This might be the most crucial part of the entire workout. Since your shoulder complex is exactly that (complex), making sure all the little muscles are warm and ready to go should be top priority. Don’t rush through this!

• Shoulder Circles: 2 sets of 15-20 reps each direction
• Band Pull-Aparts: 2 sets of 20 reps
• Cable Internal Rotation: 2 sets of 15-20 reps
• Cable External Rotation: 2 sets of 15-20 reps

The Workout

How To Get The Most Out Of This Workout

• Train shoulders and traps once or twice per week.
• Focus on controlled reps instead of momentum.
• Take compound movements close to failure while leaving one to two reps in reserve on isolation exercises.
• Progressively increase weight, reps, or training volume over time.
• Prioritize recovery since the shoulders are involved in many chest and back exercises throughout the week.

This workout can be used as a standalone shoulder day or incorporated into a push-pull-legs split.

Enjoy being able to move your arms around freely because, after this workout, it’s going to be a struggle. Specially designed to hit all the muscles in your shoulders and traps, this workout will have you walking out of the gym looking absolutely pumped up.

1. Standing Barbell Overhead Press

• 4 sets of 6-8 reps
• Muscles Hit: Front deltoids, lateral deltoids, upper traps
• Key Tip: Maintain a strong core and avoid excessive lower back arching.

2. Dumbbell Lateral Raises

• 3 sets of 10-12 reps
• Muscles Hit: Lateral deltoids
• Key Tip: Lift the dumbbells with a slight bend in the elbow and keep the movement controlled.

3. Bent-Over Reverse Flyes (Dumbbells or Cables)

• 3 sets of 12-15 reps
• Muscles Hit: Rear deltoids, middle traps
• Key Tip: Focus on squeezing the shoulder blades together at the top of the movement.

4. Dumbbell Front Raises

• 3 sets of 10-12 reps
• Muscles Hit: Front deltoids
• Key Tip: Keep your palms facing down and avoid swinging the dumbbells.

5. Face Pulls (Cable or Bands)

• 3 sets of 12-15 reps
• Muscles Hit: Rear deltoids, upper traps, middle traps
• Key Tip: Use a neutral grip, pulling towards your forehead and keeping elbows high.

6. Barbell Shrugs

• 4 sets of 8-10 reps
• Muscles Hit: Upper traps
• Key Tip: Hold the contraction at the top for a second and lower slowly.

7. Dumbbell Shrugs

• 3 sets of 12-15 reps
• Muscles Hit: Upper traps
• Key Tip: Focus on range of motion, lifting the shoulders as high as possible.

8. Trap 3 Raise

• 3 sets of 12-15 reps
• Muscles Hit: Lower traps
• Key Tip: Use a light weight and control the movement, focusing on the scapular retraction.

9. Cable Upright Rows

• 3 sets of 10-12 reps
• Muscles Hit: Upper traps, lateral deltoids
• Key Tip: Keep your elbows higher than your wrists throughout the movement.

Programming Tips For Bigger Shoulders and Traps

For Muscle Growth

Use moderate weights and aim for 10-20 total weekly sets for both shoulders and traps.

For Strength

Prioritize overhead pressing and heavy shrugs in lower rep ranges of 4-8 reps.

For General Fitness

Train shoulders and traps once weekly while focusing on balanced development and proper technique.

For Improved Posture

Spend extra time developing the rear delts, middle traps, and lower traps, as these muscles are often undertrained.

Alternative Exercises

We know doing the same exercises over and over can get pretty boring. Here are some exercises that can be substituted into this workout. Just match the muscles worked with the sections below, and you’re good to make this workout your own!

Front Deltoids:

• Arnold Press
• Landmine Press
• Cable Front Raise

Lateral Deltoids:

• Cable Lateral Raise
• Machine Lateral Raise
• Weighted Steering Wheels

Rear Deltoids:

• Reverse Pec Deck
• Cable Reverse Flyes
• Dumbbell Rear Delt Row

Upper Traps:

• Snatch-Grip High Pull
• Power Shrugs
• Farmer’s Walks

Middle Traps:

• Seated Cable Row (Wide Grip)
• Chest-Supported Row
• Yates Row

Lower Traps:

• Prone Y Raise
• Scapular Pull-Ups
• Face Pull (With External Rotation)

Frequently Asked Questions

Should I train shoulders and traps on the same day?

Yes. The two muscle groups work together during many exercises and pair naturally within the same workout.

How often should I train shoulders and traps?

Most lifters respond well to training shoulders and traps one to two times per week.

What is the best exercise for bigger shoulders?

The overhead press remains one of the best exercises for building overall shoulder size and strength.

What is the best exercise for bigger traps?

Heavy shrugs, farmer's carries, and high pulls are all excellent choices for building larger traps.

How many sets should I do for shoulders and traps?

Most people benefit from approximately 10-20 hard sets per week for each muscle group.

Can beginners do this workout?

Absolutely. Beginners may want to reduce total volume initially and focus on mastering exercise technique.

Final Thoughts

If your goal is to build broad shoulders, thick traps, and an impressive upper body, this workout checks all the boxes.

By combining heavy compound movements, targeted isolation work, and exercises for all portions of the traps and deltoids, you'll create balanced development while improving both aesthetics and performance.

Stick with the program, progressively overload your exercises, and don't neglect recovery. Over time, you'll build the kind of shoulders and traps that make a noticeable difference both in and out of the gym.

Now it's time to grab some weights and get to work.