Intermediate

Trapezius Routine

Target the traps and upper back.

5 rounds 6 exercises Rest : 2 min between rounds

By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years

A circuit built around the traps and upper back, mixing pull-ups, decline push-ups and shoulder work. For a thick, balanced upper body.

The circuit (5 rounds)

2 min between rounds, 45 s between exercises.

Round 1 / 5

Tap an exercise each time you finish it. Long-press or “−” to correct.

Pull-ups

12reps

Hindu Push-ups

15reps

Contralateral Superman Raises

25reps

Decline Push-ups

12reps

Wall-assisted Push-ups

10reps

Pike Push-ups

15reps

⏱ Rest timers

To train these exercises more comfortably and safely:

No bar yet? Our pull-up bar guide compares doorway, wall-mounted, free-standing and outdoor models.

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