Resistance Band Trap Exercises for Mass and Strength

You are in the right place if you are looking for the best resistance band exercises to build massive and stronger traps. Get an incredibly muscular physique with well-developed trapezius muscles.

There is so much more to trap training than just endless shrug variations. To really build up the traps, you should try to hit all its aspects: the upper, lower, and middle.

Although every trap exercise hits all three muscle fibers to some degree, certain ones are better than others at stressing the different muscle fibers because of the biomechanics involved.

In this article, we will discuss what the trap muscle is, how to target it, how it contributes to greater performance, and give you the best resistance band trap exercises.

What is the Trapezius muscle?

The trapezius aka trap is a large muscle in your back. It starts at the base of your neck and extends across your shoulders and down to the middle of your back. It looks like a trapezoid (a shape with four sides, two that are parallel).

Healthcare providers divide the trapezius into three areas. Each area helps you with a specific kind of movement. Together, the three parts of the trapezius help you move your head, stand up straight, bend or twist your torso and raise your arms.

As mentioned above, the trapezius muscle is divided into 3 areas:

trapezius muscle workout

There are also more reasons to favour resistance bands over traditional free weights, like reducing the stress on your joints, getting more peak contraction, and many more

Use Our Free Calculator To Know Your Calories Requirement To Gain Muscle Mass

4 Best Resistance Band Trap Exercises

Some of the best resistance band trap to add to your workout routine include:

1. Resistance Band Face Pull

The resistance band face pull is a highly effective exercise that primarily targets the rear deltoids, traps, and the muscles around the scapula.

Face pulls work wonders for correcting forward-rounded shoulders, a common issue caused by modern sedentary lifestyles. Strengthening the muscles responsible for retracting the scapula can lead to improved posture.

The tension created by the band greatly activates the rear delt and upper back, making it an excellent warm-up before an upper-body training session.

Resistance Band Face Pull

How To Do Resistance Band Face Pull

  1. Tie a band of moderate resistance to a squat rack pole or other fixed pillar.
  2. Grab the band with both hands, palms facing each other.
  3. Use a square or split stance, whichever is more comfortable.
  4. Drive your arms back while keeping your elbows slightly above shoulder level.
  5. Hold the end position for a second, then return to the starting position in a controlled manner.
  6. Repeat for the remaining number of repetitions


  • Stand straight with feet in a comfortable, balanced stance.
  • Be sure to exhale when pulling weight toward your face.
  • Think about trying to pinch your shoulder blades as tight as possible when pulling weight toward your face.
  • Your upper arms should be straight out to your sides with elbows bent.

2. Standing Reverse Fly with Resistance Bands

This is a movement that can be done on shoulder day, as it targets the rear delts and lower trap. However, we like to also hit it on a back day as the rear delts often need to double the work each week.

The band reverse fly resembles the motion of a reverse fly you’d perform on a machine. The difference is that resistance bands provide constant tension throughout the exercise.

The reverse fly with bands will work your rhomboids, rear delts, and traps.

Standing Reverse Fly with Resistance Bands

How To Do Resistance Bands Standing Reverse Fly

  1. Stand with your feet shoulder-width apart, keeping a slight bend in the knees.
  2. Place a band around a stationary post, such as a squat rack.
  3. Hold the exercise band in front of you with your hands slightly lower than your shoulders.
  4. Keep your elbows slightly soft to avoid hyperextending the joint.
  5. Squeeze the shoulder blades together and open the arms out to either side, pulling the band apart and squeezing your shoulder blades.
  6. Return to start and repeat, keeping tension on the band the entire time. Repeat the desired number of reps.


  • Squeeze and hold once you reach the peak contraction, then slowly return to the starting position.
  • Keep your core engaged throughout each set.
  • Try to keep your elbows up so you can target your upper back muscles correctly.

3. Resistance Band Shrug

Shrugs are the “hulking” exercise that can build you big traps and doing them with resistance bands will offer several benefits compared to doing them with free weights and an exercise that you should really have in your workout plan.

The band shrug is a variation of the dumbbell shrug and one of the best resistance band trap exercises that are utilized to build the trapezius muscle of the upper back.

Resistance Band Shrug

How To Do Resistance Band Shrug

  1. Stand in the middle of the band and grasp both ends by your side.
  2. Keep your elbows straight and lift your shoulders upward.
  3. Exhale while performing this movement. Hold the contraction at the top for a second.
  4. Slowly lower to its starting position.
  5. Repeat for the desired number of reps.


  • Prevent from rolling your shoulders, as this is incorrect form and can result in injury.
  • Avoid bending your elbows to complete the motion.
Know More: Shrug Exercise: Benefits, Variations, Muscles Used, Tips

4. Resistance Band Upright Row

The upright row is a weightlifting exercise that targets the muscles of the shoulder and upper back, including the deltoids, trapezius, as well as the rhomboids, and even the biceps — making it a great addition to any full-body workout.

The resistance band upright row is a movement that targets many of the large muscles in the upper back and shoulders, which is key for many movements in strength, power, and fitness sports.

The band keeps tension on the muscles throughout the entire range of motion, ultimately increasing muscle activation and hypertrophy.

Resistance Band Upright Row

Muscles Worked

Primary: Trapezius, Lateral deltoid.

Secondary: Anterior deltoid, supraspinatus, Infraspinatus, Teres minor.

How To Do Resistance Band Upright Row

  1. Stand on a resistance band and hold the handles with palms facing inwards, resting on your thighs.
  2. Keep your back straight and lift the band up towards your chin, keeping your elbows higher than your forearms.
  3. Do not pull the band up any higher. Hold for a count of two.
  4. Return to the starting position and repeat. Repeat for a complete set.


  • Bend slightly at the knees and stand with feet shoulder-width apart.
  • Keep your body stationary throughout the exercise, using only your arms.
Know More: Upright Row: Muscle Worked, How To Do And Form


It is possible to train your trap at home with the help of a resistance band. These resistance band exercises help you build stronger upper back muscles.

Having strong trapezius or “trap” muscles is important for pulling the upper spine and shoulders into alignment, therefore improving posture and reducing neck & shoulder pain

Know More About Trap Training

Best Resistance Band Back Exercises for all Fitness Levels

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