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Traps Exercises

97 Free Exercise DB records tag the traps as a primary or secondary muscle. Tagged inventory and primary-muscle count are ranked separately.

33 beginner · 51 intermediate · 13 advanced, computed across all tagged exercises.

#12 tagged · #12 primary

According to the Free Exercise DB corpus on PlainExercise, Traps ranks #12 of 18 by tagged inventory (97) and #12 by primary-muscle count (15). Shoulders is #1 of 18 by tagged inventory (335 records) at primary-count #2 (127) ≠ Quadriceps #1 primary (148 records, tagged #4 at 227).

  • Traps ranks #12 of 18 by tagged inventory (97) and #12 by primary-muscle count (15). Shoulders is #1 of 18 by tagged inventory (335 records) at primary-count #2 (127) ≠ Quadriceps #1 primary (148 records, tagged #4 at 227).
  • 97 tagged records · 15 primary-field records
  • Free Exercise DB (CC0) live extract

Catalog lens

Tagged inventory is not primary-muscle count

According to the Free Exercise DB corpus on PlainExercise, Traps ranks #12 of 18 by tagged inventory (97) and #12 by primary-muscle count (15). Shoulders is #1 of 18 by tagged inventory (335 records) at primary-count #2 (127) ≠ Quadriceps #1 primary (148 records, tagged #4 at 227).

Tagged inventory

#12 of 18

Typical exercise variety

97 tagged records. Shoulders leads tagged.

Primary-muscle count

#12 of 15

Fewer catalogued exercises than most

15 primary-field records. Quadriceps leads primary.

How PlainExercise splits tagged vs primary

Traps vs all muscles by tagged exercise inventory

Where this muscle's Free Exercise DB tagged-record count sits among every muscle with at least one tag (catalog density, not training priority)

97 Top 72% more tagged exercises than 28% of 18 muscles

Muscles, banded by tagged Free Exercise DB record count

Each bar is a band; taller bars hold more muscles. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count and share, and where it sits relative to this entry.

Source Free Exercise DB · 2026-07-10

97
Exercises
33
Beginner-friendly
74
Compound lifts
0
Equipment-free

Traps exercises by equipment

According to the open Free Exercise DB datasets, the 97 traps tagged records split across equipment types as below - barbell leads the listed set, and 0 listed records are labeled body only.

Traps movements by equipment

Barbell42 exercisesOther22 exercisesDumbbell9 exercisesKettlebells8 exercisesCable7 exercisesMachine6 exercisesBands2 exercisesFoam roll1 exercises

Traps vs. every other tracked muscle group

Traps plotted against 14 other muscle groups by exercise count (x) and distinct equipment types (y). The crosshair sits at this set's own median on each axis. A deep library does not automatically mean varied equipment options, some muscle groups are well-covered on one axis but narrow on the other.

Traps among tracked muscle groups

Exercise count vs Equipment types 2×2 strategic matrix plotting 15 entities by Exercise count (X) and Equipment types (Y), with a crosshair dividing the plot into four quadrants. Deep + variedVaried, fewer exercisesDeep, less variedNiche 0100200300400 024681012 Exercise count Equipment types Traps

How to read this

Each dot is one tracked muscle group; the highlighted dot is Traps. A muscle group to the right has a deeper exercise library; one higher up spans more distinct equipment types.

Read the chart as a table (15 muscle groups)
  • Shoulders: 335 exercises, 9 equipment types
  • Hamstrings: 277 exercises, 9 equipment types
  • Glutes: 242 exercises, 6 equipment types
  • Quadriceps: 227 exercises, 10 equipment types
  • Triceps: 218 exercises, 9 equipment types
  • Calves: 209 exercises, 7 equipment types
  • Abdominals: 149 exercises, 9 equipment types
  • Chest: 147 exercises, 11 equipment types
  • Biceps: 128 exercises, 8 equipment types
  • Forearms: 119 exercises, 6 equipment types
  • Traps: 97 exercises, 6 equipment types
  • Lats: 93 exercises, 7 equipment types
  • Adductors: 54 exercises, 5 equipment types
  • Abductors: 43 exercises, 5 equipment types
  • Neck: 9 exercises, 2 equipment types

What the Traps Exercise Data Reveals

The PlainExercise database catalogues 97 records that tag the traps as a primary or secondary muscle. That tagged inventory is not the primary-muscle map: According to the Free Exercise DB corpus on PlainExercise, Traps ranks #12 of 18 by tagged inventory (97) and #12 by primary-muscle count (15). Shoulders is #1 of 18 by tagged inventory (335 records) at primary-count #2 (127) ≠ Quadriceps #1 primary (148 records, tagged #4 at 227).. Within the listed set, 33 are tagged beginner, 51 intermediate, 13 advanced, and 0 carry no explicit level classification. Every record is sourced from the public-domain Free Exercise DB.

Context matters: this database tracks exercise taxonomy. "Primary muscle" is a source field, not a claim that a listed movement isolates the traps. Compound lifts tagged here may recruit this muscle as a secondary mover. This page is a catalog extract, not medical or personal-training advice.

Beginner (33)

Foundational movements to learn the pattern.

Intermediate (51)

Movements that require basic strength and coordination.

Advanced (13)

Complex or highly loaded movements for experienced lifters.

Nationwide muscle groups with similar catalog scale

Two Free Exercise DB peer sets for Traps, each excluding this muscle so the neighborhoods are attribute-based, not self-containment (the exercise lists above stay the within-group path).

Similar primary-muscle count

Nearest other muscles by exercises where this muscle is the primary field (15 here).

Adductors 13 primary Abductors 8 primary Glutes 22 primary Neck 8 primary Forearms 25 primary Calves 28 primary Lats 38 primary Biceps 53 primary

Other muscle groups

ShouldersHamstringsGlutesQuadricepsTricepsCalvesAbdominalsChest

Source: Free Exercise DB (CC0), 2026. See the methodology page.

Disclaimer: General information only. Consult a physician or certified trainer before starting any new exercise program.

Read our methodology - how this data is sourced, computed, and verified.

Related

Browse all → | Rankings →
Data sourced from the Free Exercise DB (CC0) open exercise catalogue. See our methodology for details. Retrieved and formatted by PlainExercise

Every figure on PlainExercise is compiled from public exercise-science and biomechanics references, no number is typed in by an editor. Muscle-group data is compiled directly from the Free Exercise DB, no figure is typed in by an editor. See our editorial standards & corrections policy, the methodology & changelog, or report a data error.