Anatomy
27 movements train it
Traps
Not a list of exercises for traps. A ranking of how much of a set each movement actually credits to your traps — a different question, and the one that decides whether your week adds up.
Trains it directly · 2
A full set each. This is where the volume comes from when you are short.
Trains it on the way past · 25
Partial credit, and the reason most people’s totals are higher than they think. The number is the share of one set.
- Towel Face Pull0.35
- Dumbbell Hang Clean0.30
- Hang Power Clean0.30
- Power Clean0.30
- Seal Row0.30
- Wide-Grip Cable Row0.30
- Band Pull-Apart0.25
- Bar Hang0.25
- Cable Row0.25
- Chest-Supported DB Row0.25
- Dumbbell Bent-Over Row0.25
- Face-Away Cable Row0.25
- Incline DB Row0.25
- Bottle Lateral Raise0.20
- Half-Kneeling Cable Row0.20
- Meadows Row0.20
- Resistance Band Row0.20
- Single-Arm Cable Row0.20
- Single-Arm DB Row0.20
- TRX Row0.20
- Band Face Pull0.15
- Face Pull0.15
- Hex Bar Deadlift0.15
- Resistance Band Face Pull0.15
- Seated Cable Row0.15
How much traps wants
0
MEV
12
MAV
20
MRV
Weighted sets per week: the least that grows it, the productive window, and the ceiling. Add the shares above until you land inside the band — how the landmarks work.
The heaviest hitter here is Backpack Shrug at a full set. Heatwayve totals all of this for you, every week, from the sets you logged. Open the app.