Ranking Best traps exercises Exercises where traps are a main mover, best muscle growth rating first, with more weight on ratings several sources agree on. Growth per unit of fatigue and injury risk are shown when rated.
3 Barbell shrug Shrug Barbell
Growth 4.0 1 source
Injury risk 2.0 1 source 5 Farmer's carry Carry Dumbbells
Growth 2.0 1 source
Worth the fatigue 1.0 1 source Not rated yet How to read the ratings Scores run 1-5 and average the sources behind each exercise. Each rating is a language-model summary of claims made in the named videos and studies, fact-checked against their transcripts. Treat them as hints, not verdicts: open an exercise to see every claim and its source.
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Rankings for other muscles : chest , front delts , side delts , rear delts , lats , upper back , biceps , triceps , forearms , abs , obliques , lower back , glutes , quads , hamstrings , adductors , calves , hip flexors
