Which trap machine exercises does GainsLog use in its programs?

Machine Kelso Shrug, Behind The Back Smith Shrug, Seated Smith Shrug, Single Arm Smith Shrug, and Smith Shrug. They are the trap exercises on a machine, cable or Smith machine that the app uses in its ready-made programs or workout templates, or suggests in the Program Builder.

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

GainsLog Premium'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 it is a focus. It recommends no more than 5 in one workout. Sets on machines, cables and free weights all count toward the same total.

Which trap machine exercises are compound?

The GainsLog library tags 3 of the 7 as compound lifts: Machine Kelso Shrug, T Bar Kelso Shrug, and Chest Supported Smith Kelso Shrug. The other 4 are isolation exercises.

Trap machine exercises

By Ossian Hempel · Updated October 25, 2026

The GainsLog exercise library has 7 exercises that target your traps on a machine, a cable station or a Smith machine. 5 of them are used in the app's programs or suggested by its Program Builder.

Exercises: 7
Machine, cable, Smith: 2 · 0 · 5
In GainsLog programs: 5
Balanced weekly sets, default profile: 0 to 8

Scapular elevation

The shoulder blades lift toward the ears. 4 exercises.

Trap machine exercises: scapular elevation
Exercise	Equipment	Type	Notes
Behind The Back Smith ShrugSmith machine · Isolation · In GainsLog programs	Smith machine	Isolation	In GainsLog programs
Seated Smith ShrugSmith machine · Isolation · In GainsLog programs	Smith machine	Isolation	In GainsLog programs
Single Arm Smith ShrugSmith machine · Isolation · In GainsLog programs	Smith machine	Isolation	In GainsLog programs
Smith ShrugSmith machine · Isolation · In GainsLog programs	Smith machine	Isolation	In GainsLog programs

Log your trap machine 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. 3 exercises.

Trap machine exercises: scapular retraction
Exercise	Equipment	Type	Notes
Machine Kelso ShrugMachine · Compound · In GainsLog programs	Machine	Compound	In GainsLog programs
T Bar Kelso ShrugMachine · Compound	Machine	Compound
Chest Supported Smith Kelso ShrugSmith machine · Compound	Smith machine	Compound

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 Premium'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 it a focus. It 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 Premium's program builder rates your program against these set ranges for every muscle.

FAQ

Which trap machine exercises does GainsLog use in its programs?: Machine Kelso Shrug, Behind The Back Smith Shrug, Seated Smith Shrug, Single Arm Smith Shrug, and Smith Shrug. They are the trap exercises on a machine, cable or Smith machine that the app uses in its ready-made programs or workout templates, or suggests in the Program Builder.
How many sets of trap exercises should I do a week?: GainsLog Premium'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 it is a focus. It recommends no more than 5 in one workout. Sets on machines, cables and free weights all count toward the same total.
Which trap machine exercises are compound?: The GainsLog library tags 3 of the 7 as compound lifts: Machine Kelso Shrug, T Bar Kelso Shrug, and Chest Supported Smith Kelso Shrug. The other 4 are isolation exercises.