Are Deadlifts Good For Traps? (Explained)

Are deadlifts good for traps

Are Deadlifts Good For Traps?

If you’re looking to build muscle mass and strength, the deadlift is one of the best exercises you can do. But does it also help build traps? In this blog post, we’ll take a look at the evidence and answer that question for you.

There are many different exercises that can be used to train the traps, but one of the most effective is the deadlift. The deadlift is a compound exercise that works multiple muscle groups at once, including the traps.

If you are looking to build bigger, stronger traps, then incorporating the deadlift into your workout routine is a great way to do it. Not only will you be able to lift heavier weights, but you will also be working other muscle groups at the same time. This makes the deadlift an extremely efficient exercise for building overall strength and muscle mass.

Before we get there Lets take a look at the traps and their Muscles

What are traps and what do they do

Traps are a muscle group located in the upper back. They are responsible for elevating and retracting the scapula (shoulder blade).

The main function of the traps is to stabilize the shoulder joint, and they are also involved in many other motions such as flexing and rotating the neck. Training the traps is important for overall shoulder health and strength.

Reasons why deadlift is great for building traps

The traps are a muscle group that runs from the base of the skull to the top of the shoulders. They’re responsible for things like shrugging your shoulders and holding up your head. So, if you’re looking to build bigger, stronger traps, the deadlift is a great exercise to do.

There are a few reasons why the deadlift is such a great exercise for building traps.

  • First, it’s an incredibly versatile exercise. You can use a variety of grip widths and bar positions to target different areas of the traps.
  • Secondly, the deadlift is a compound exercise, meaning it works multiple muscle groups at once. This makes it an efficient way to build muscle mass and strength.
  • Thirdly, the deadlift is a great exercise for increasing grip strength. This is important because the traps are responsible for stabilizing the weight during shrugging movements.

Are deadlifts good for traps?

Deadlifts require the use of the trapezius muscle group. A dynamic isometric hold engages your traps as your torso moves from a forward lean to an upright position.

Increasing the weight of your deadlifts, as well as varying the number of repetitions and the intensity of your workout, can help you build more muscle in your traps.

How to build big traps with deadlifts

  • Use Isometrics tension

In general, exercises that allow for a greater range of motion tend to build more muscle, it’s difficult to see how you’d be able to bulk up with the limited range of motion your traps experience when deadlifting.

That said, if you’re serious about exploding your traps, I’d recommend isometric holds, even though deadlifts alone aren’t enough to build traps, this doesn’t mean that you can’t do so.

Exercises such as deadlifts work every muscle in the trapezius region. Now, unless you choose to shrug while deadlifting, you won’t get a wide range of motion.

You will need to perform an isometric hold, however, because the traps are engaged throughout the deadlift movement, as the torso moves during the deadlift, this becomes a type of dynamic isometric hold.

When you perform a deadlift, your upper body will typically shift from a forward lean to an upright position. The traps will move through a small range of motion while simultaneously applying isometric tension through this simple movement. Isometric holds are a great way to build muscle, and that’s for sure.

  • Deadlifts with Progressive Overload Will Build Traps

Anyone with a big deadlift who isn’t ripped in the traps has yet to be seen. Tell me I’m wrong by looking at a powerlifter or a strongman.

As a result of these men’s impressive deadlifting efforts, their traps have grown noticeably larger. I’m aware that the deadlift is typically regarded as a strength exercise.

As a general rule, we tend to perform the exercise with low repetitions and a lot of rest between sets.

You could also say that the best way to build muscle and size is to use a wide range of reps and a lot of weight. In my opinion, heavy lifting, such as the deadlift, is the best way to achieve most of your body composition objectives.

If you’re hoping to gain muscle, bulk up, or lose weight, a heavy deadlift will help you get there.

This is why I recommend lifting as much weight as possible at least once per week when it comes to deadlifts if you want to build traps.

In addition, it’s a good idea to add weight to the bar frequently. From my own experience, the next day my traps were screaming after a good deadlift session, especially one where I focused on heavy sets of 1-3 rep.

You don’t see a lot of people who can deadlift a lot of weight without having impressive traps.

  • Vary Your Deadlift Intensity

The best way to build your traps is to deadlift a lot and keep adding weight, but a little variety is also helpful. However, the same can be said of any desire to build muscle. When it comes to exercise, our bodies adapt quickly, which is why we strive to improve our performance by adding weight to the bar.

The key to success is a wide range of options. Look at any other muscle and see how many different sets and rep schemes you typically use to train it.

Deadlifting can be done in a variety of ways, just like any other exercise. In particular, if you want to build traps with the deadlift, this is essential to remember.

  • Doing low to moderate and high-rep deadlifts is not a bad idea.

Not only will this help to stimulate muscle growth in the traps, but it will also help in other parts of the body. In addition, you’ll discover how to perform a plethora of different deadlift variations to better engage your muscles and develop your traps.

  • Horizontal Torso Deadlifts Are Better For Traps

The more horizontal my torso is (at the start of the movement), the more effectively my traps are worked, to continue with deadlift variations.

So, the conventional deadlift appears to be far superior to the Romanian or Sumo deadlifts in terms of building the traps, Maybe it’s related to how our bodies work.

The conventional deadlift, on the other hand, activates the traps to a higher degree than the wide-grip or snatch-grip deadlift.

How to do a proper deadlift

How to perform a deadlift correctly.

  • Begin a deadlift with the bar on the floor and your feet hip-width apart.
  • Bend your hips and knees and grab the bar with an overhand grip.
  • Keep your back straight and extend your hips and knees to lift the bar.
  • During the entire lift, keep the bar close to your body.
  • Lower the bar by bending your knees and hips in a slow controlled manner, the explosively push back up.

So, do deadlifts build traps?

The answer is yes! Deadlifts are an excellent exercise for building traps. However, there are many different variations of the deadlift that can be performed in order to target different muscles. Choose the variation of the deadlift that best suits your goals and start lifting today!

The traps are a muscle group that is often overlooked. However, they are essential for overall strength and development. Deadlifts are a great exercise for building traps. They work the entire muscle group, and can be done with either free weights or a machine.

If you want to build bigger, stronger traps, then deadlifts should be a part of your workout routine. Start light and gradually increase the weight as you get stronger. Remember to focus on form and technique, and don’t try to lift too much too soon. With consistency and dedication, you’ll see results in no time.

Deadlifts alone cannot build big traps

If you’re looking to add some serious trap development to your workout routine, then you should definitely consider adding deadlifts to your repertoire.

However, it’s important to note that deadlifts alone won’t give you the traps you want. You need to focus on other exercises that target the traps, such as shrugs and face pulls.

In addition, your diet plays a big role in trap development. Eating plenty of protein will help you build muscle all over your body, including your traps. So make sure you’re eating enough food and getting enough protein if you want to see results from your deadlift training.

All in all, deadlifts are a great exercise for building traps. But if you want to maximize your results, you need to focus on other trap-building exercises and make sure you’re eating right.

Other exercises that can be used to work the traps

There are other exercises that can be used to work the traps. One such exercise is the shrug.


The shrug can be done with a weight or without.

  • To do a shrug with a weight, hold the weight in your hands with your palms facing your sides.
  • With a shoulder-width stance lift your shoulders to touch your ears ( just kidding, just as high as you can).
  • Hold for a second and then lower them.
  • To do a shrug without weight, simply raise your shoulders as high as you can and hold for a second. You can also do shrugs with one arm at a time.

Clean and Press

Another exercise that can be used to work the traps is the clean and press. The clean and press is an compound exercise that works multiple muscle groups, including the traps.

Are deadlifts good for traps

To do the clean and press

  • Pull up on the barbell with an overhand grip as you squat down with a straight back.
  • Explosively lift the barbell to your shoulders and lower yourself into a squat in one swift motion.
  • The barbell should be pressed above your head by extending your arms and pushing up through your heels.
  • As you come to your shoulders, slowly lower yourself to the floor, keeping your back straight the entire time.

These are just a few of the many exercises that can be used to work the traps. So, do deadlifts build traps? The answer is yes, but they’re not the only exercise that can be used. Try incorporating some of these other exercises into your routine to really work those traps!

Final thoughts

Now that you know the answer to the question, “Do deadlifts build traps?”, you can start incorporating them into your workout routine and see the results for yourself.

Remember to use proper form and focus on lifting heavy weights in order to maximize the benefits of this exercise. With consistent training, you will be able to build the traps of your dreams. So what are you waiting for? Get to it!

If you have any questions or concerns, feel free to reach out to me and I would be happy to help. Thanks for reading and I hope this was helpful!