Most Documented Traps Exercises
Free Exercise DB ranking: Traps exercises sorted by numbered instruction steps and text length, catalog coverage, not training advice.
Catalog leader for this muscle
Smith Machine Upright Row carries the longest numbered instruction list among 15 ranked traps primary-target records shown here (5 steps, 993 characters in the upstream text).
- #1
- 5 steps · Smith Machine Upright Row
- 97
- tagged inventory total
- 15
- primary-target rows ranked
Step count ranks documentation depth in the Free Exercise DB extract, not exercise quality or safety.
Ranked by instruction step count
Sorted by json_array_length(instructions_json) on exercises whose primary muscle is traps.
| Rank | Exercise | Steps | Chars | Variations |
|---|---|---|---|---|
| 1 | Smith Machine Upright Row | 5 | 993 | 3 |
| 2 | Leverage Shrug | 5 | 651 | 0 |
| 3 | Cable Shrugs | 5 | 642 | 0 |
| 4 | Smith Machine Behind the Back Shrug | 5 | 565 | 0 |
| 5 | Upright Row - With Bands | 4 | 937 | 0 |
| 6 | Standing Dumbbell Upright Row | 4 | 899 | 3 |
| 7 | Upright Cable Row | 4 | 886 | 3 |
| 8 | Barbell Shrug Behind The Back | 4 | 651 | 0 |
| 9 | Barbell Shrug | 4 | 607 | 0 |
| 10 | Dumbbell Shrug | 4 | 494 | 0 |
| 11 | Calf-Machine Shoulder Shrug | 4 | 416 | 0 |
| 12 | Scapular Pull-Up | 3 | 323 | 0 |
| 13 | Kettlebell Sumo High Pull | 2 | 447 | 0 |
| 14 | Snatch Shrug | 2 | 353 | 4 |
| 15 | Clean Shrug | 2 | 350 | 4 |
How to read this ranking
This page lists only exercises whose primary muscle field names traps. Tagged-inventory counts on the muscle hub can be higher because secondary tags count too. Derived ranks are labeled as our analysis; raw source counts live on each exercise record.
Where the upstream file omits a field, the exercise page says so, we do not estimate missing values. See the corrections process to report a mismatch.
Every figure on PlainExercise is compiled from public exercise-science and biomechanics references, no number is typed in by an editor. Muscle step-count ranks are computed from live SQL on the exercise table, no editor typed the order. See our editorial standards & corrections policy, the methodology & changelog, or report a data error.