45 Minutes Beginner Traps Workout with Bodyweight
A 45 minutes endurance workout targeting your traps using bodyweight equipment. 2 exercises, 5 total sets, designed for beginner lifters.
45 Minutes
Duration
5
Total Sets
15-25 reps
Rep Range
~394
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Lie face down on the floor or a bench with arms extended overhead.
- Raise arms into a Y position (overhead, thumbs up), hold for two seconds, lower.
- Raise arms into a T position (out to the sides, thumbs up), hold for two seconds, lower.
Finish strong — take the last set close to failure.
Form cues
- Stand with your back and head against a wall.
- Tuck your chin and press the back of your head into the wall.
- Hold the contraction for 3-5 seconds, feeling the upper traps and neck engage.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Traps Training Tips
- *Heavy shrugs build the upper traps but neglect the mid and lower traps — add face pulls and prone Y-raises.
- *Hold the peak contraction for 1-2 seconds on shrugs instead of bouncing the weight.
- *Deadlifts and rack pulls are underrated trap builders — heavy isometric loading is very effective.
Get this traps workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.