Which trap dumbbell exercises does GainsLog use in its programs?

Dumbbell Shrug, Seated Dumbbell Shrug, and Single Arm Dumbbell Shrug. The app uses these trap dumbbell exercises in its ready-made programs or workout templates, or suggests them in the program builder.

How many sets of trap exercises should I do a week?

GainsLog's program builder rates a program against 0 to 8 working sets a week for your traps at a balanced priority on the default profile, and 10 to 15 when the muscle is a focus. The builder recommends no more than 5 in one workout. Sets with dumbbells, machines, cables and barbells all count toward the same total.

Which trap dumbbell exercises are compound?

The GainsLog library tags 2 of the 5 as compound lifts: Chest Supported Dumbbell Kelso Shrug and Incline Dumbbell Kelso Shrug. The other 3 are isolation exercises.

Trap dumbbell exercises

By Ossian Hempel · Updated November 3, 2026

The GainsLog exercise library has 5 dumbbell exercises that target your traps. 3 of them are used in the app's programs or suggested by its program builder.

Exercises: 5
Joint actions: 2
In GainsLog programs: 3
Balanced weekly sets, default profile: 0 to 8

Scapular elevation

The shoulder blades lift toward the ears. 3 exercises.

Trap dumbbell exercises: scapular elevation
Exercise	Equipment	Type	Notes
Dumbbell ShrugDumbbells · Isolation · In GainsLog programs	Dumbbells	Isolation	In GainsLog programs
Seated Dumbbell ShrugDumbbells · Isolation · In GainsLog programs	Dumbbells	Isolation	In GainsLog programs
Single Arm Dumbbell ShrugDumbbells · Isolation · In GainsLog programs	Dumbbells	Isolation	In GainsLog programs

Log your trap dumbbell work in GainsLog

Every exercise on this page is in the app. Log the weight, reps and reps in reserve, and GainsLog sets the next session's weight and rep targets from them.

Scapular retraction

The shoulder blades pull together. 2 exercises.

Trap dumbbell exercises: scapular retraction
Exercise	Equipment	Type	Notes
Chest Supported Dumbbell Kelso ShrugDumbbells · Compound · Incline	Dumbbells	Compound	Incline
Incline Dumbbell Kelso ShrugDumbbells · Compound · Incline	Dumbbells	Compound	Incline

In GainsLog programs means the app uses the exercise in its ready-made programs or workout templates, or suggests it in the program builder.

How many sets of traps a week?

GainsLog's program builder rates a program against a weekly range of working sets for each muscle. On the default profile the range for your traps is 0 to 8 sets a week at a balanced priority and 10 to 15 when you make the muscle a focus. The builder recommends no more than 5 sets for one muscle in a single workout.

Traps are optional in a balanced program, so the weekly range starts at 0.

A set counts toward the exercise's target muscle only. In a program, every set of an exercise on this page counts toward the traps range, whatever the equipment.

Weekly working sets for traps in GainsLog
Priority	Default profile	Female profile
Focus	10 to 15	10 to 15
Balanced	0 to 8	0 to 8
Deprioritized	0	0

Plan every muscle at once with the volume calculator.

Rate your program's weekly sets in GainsLog

GainsLog's program builder rates your program against these set ranges for every muscle.

FAQ

Which trap dumbbell exercises does GainsLog use in its programs?: Dumbbell Shrug, Seated Dumbbell Shrug, and Single Arm Dumbbell Shrug. The app uses these trap dumbbell exercises in its ready-made programs or workout templates, or suggests them in the program builder.
How many sets of trap exercises should I do a week?: GainsLog's program builder rates a program against 0 to 8 working sets a week for your traps at a balanced priority on the default profile, and 10 to 15 when the muscle is a focus. The builder recommends no more than 5 in one workout. Sets with dumbbells, machines, cables and barbells all count toward the same total.
Which trap dumbbell exercises are compound?: The GainsLog library tags 2 of the 5 as compound lifts: Chest Supported Dumbbell Kelso Shrug and Incline Dumbbell Kelso Shrug. The other 3 are isolation exercises.