90 Minutes Beginner Traps Workout with Barbell
A 90 minutes general fitness workout targeting your traps using barbell equipment. 5 exercises, 15 total sets, designed for beginner lifters.
90 Minutes
Duration
15
Total Sets
8-15 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand with feet shoulder-width, holding the barbell at arm's length with an overhand or mixed grip.
- Shrug your shoulders straight up toward your ears.
- Hold the peak contraction for 1-2 seconds — squeeze hard.
Grip the barbell with a wide snatch grip — hands wider than shoulder-width.
Form cues
- Grip the barbell with a wide snatch grip — hands wider than shoulder-width.
- Stand upright with the bar at arm length in front of your thighs.
- Shrug your shoulders straight up toward your ears.
Set the barbell on rack pins at or just below knee height.
Form cues
- Set the barbell on rack pins at or just below knee height.
- Grip the bar with a mixed or hook grip at shoulder-width.
- Pull the bar to lockout by extending the hips.
Set the safety pins at knee height or slightly above.
Form cues
- Set the safety pins at knee height or slightly above.
- Grip the bar with an overhand or mixed grip.
- Brace your core and pull the bar up to lockout.
Finish strong — take the last set close to failure.
Form cues
- Grip the bar with a shoulder-width or slightly narrower grip.
- Pull the bar straight up along your body, leading with your elbows.
- Raise until the bar reaches chin level or your elbows reach shoulder height.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
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 general fitness results.