TRAPEZIUS WORKOUTS

Trapezius muscles it covers most of the upper back, extend from the neck to middle back, its function to moves the scapula and supports the arm.

Trapezius is symmetrical left and right muscles meet at the vertebral column, and it an upper, middle, and lower parts.

Here are the best trapezius workouts that you can do.

1- Smith machine shrug

Position the bar on the smith machine to the level of your thighs, grap the bar just apart of your shoulder width palms facing down, then unhook the bar and extend your arms down with your back straight, this is your starting position.

Lift the bar using your shoulders only until you touch your ears, then lower it down to starting position.

Another variation: You can perform this same exercise on the squat rack with a barbell, with same instructions above.

2- Smith machine behind the back shrug

position the bar on the smith machine at your thigh level, then stand in front of the bar, so the bar will be behind you, hold the bar shoulder width palms facing back, and stand with your back straight and chest and head up and arms extended down, this will be your starting position.

Shrug your shoulders up and squeeze without bending your arms and wrist during the movement, then go back to starting position.

Another variation: You can perform this exercise on the squat rack with a barbell behind you at the level of your upper hamstrings, holding little wider from your shoulders, palms facing back, then start to shrug the bar as high as possible without flexing your arms and wrist.

3- dumbbell shrug

Stand straight with a medium stance, hold dumbbells on each hand, arms extended down on each side and palms facing your torso, this is your starting position.

Lift the dumbbells by using your shoulder only as high as possible and hold a second, then lower it down to starting position, your arms should extended at all times during the movement.

4- Cable shrug

Attach a cable bar on a low pulley, and hold the bar slightly wider than your shoulders width, palms facing down, and your arms extended in front of you holding the bar, keep your body straight, this is your starting position.

Start shrugging the bar as high as possible with your shoulders, arms extended all the time, then go back to original position.

5- Upright barbell row

Stand straight and hold the barbell little closer than shoulder width palms facing down, and your arms should be extended down resting on your thighs, and your back straight, and a little bend on your elbows, this will be your starting position.

Raise the bar up by raising your elbows up to the side and always higher than your forearms, bar should always be close to your body, raise up until the bar touches your chin, then lower it down to starting position.

Caution: You should be careful while doing this exercise, you should not swing or jerk during the motion, not recommended if your have any shoulder injury.

Another Variation: Same exercise can be performed on the smith machine.

6- Dumbbell upright row

Stand straight and hold the dumbbells on each hands palms facing to down, hold little closer than your shoulder width and rest it on your thighs arms extended down, this will be your starting position.

Raise the dumbbells up by raising your elbows up to the side and always higher than your forearms, dumbbells should always be close to your body, raise up until the bar touches your chin, then lower it down to starting position.

7- Cable upright row

Attach a cable bar to a low pulley and hold the bar little closer than your shoulder width and stand with your back straight and the bar resting on your thighs, this will be your starting position.

Raise the cable bar up by raising your elbows up to the side and always higher than your forearms, bar should always be close to your body, raise up until the bar touches your chin, then lower it down to starting position.

Caution: You should be careful while doing this exercise, you should not swing or jerk during the motion, not recommended if your have any shoulder injury.

8- Clean shrug

Hold the barbell shoulder width palms facing down, back should be straight and lean little forward, bar should be at level of your thighs arms extended down, this is your starting position.

Raise the bar using your shoulder toward your ears, then lower it down to startin position, you can perform this exercise with heavier weights.

9- Snatch shrug

Hold the barbell wide grip palms facing down, back should be straight and lean little forward, bar should be at level of your thighs arms extended down, this is your starting position.

Raise the bar using your shoulder toward your ears, then lower it down to startin position, you can perform this exercise with heavier weights.

10- Standing calf machine shoulder shrugs

Position yourself under the standing calf machine as you are going to do calf raise, pads should be over your shoulders, stand straight with your arms extended down on the sides, this will be your starting position.

Shrug the pads up to your ears and hold the contraction for a second then return to starting position.

(pictures coming soon)

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