Traps Workout
Trapezius, a large superficial muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the scapula.
1.Dumbbell Shrug
Main Muscle Worked: Traps
Equipment: Dumbbell
Mechanics Type: Isolation
Execution:
Pick a set of dumbbells. Your palms facing in toward your body. Raise your shoulders upward contracting your trap muscles. Lower slowly and repeat. Keep your back straight and do not roll your shoulders when u raise the weights up.
2.Barbell Shrug
Main Muscle Worked: Traps
Equipment: Barbell
Mechanics Type: Isolation
Execution:
Find a barbell and stand upright with your legs at shoulders-width apart. Use an overhand grip shoulder-width as well. Grab the barbell at arms length in front of you. Then exhale and shrug your shoulders up with your arms completely straight. At the top of the motion pause for a moment and return to the starting position.
3.Barbell Shrug Behind The Back
Main Muscle Worked: Traps
Other Muscles: Forearms, Middle Back
Equipment: Barbell
Mechanics Type: Isolation
Execution:
This exercise is exactly the opposite of the barbell shrug to the front. Instead of holding the barbell in front of you, will grab it from behind your back. Raise your shoulders upward as high as possible and try to touch your ears with them. Pause for a moment at the top for a good hard crunch, then slowly lower the weight back to starting position.
4.Cable Shrugs
Main Muscle Worked: Traps
Equipment: Cable
Mechanics Type: Isolation
execution:
Stay close to the pulley and hold the cable bar with shoulder width or slightly wider overhand grip. Arms kept straight, raise the shoulders as high as possible. Lower and repeat.
5.Standing Dumbbell Upright Row
Main Muscle Worked: Traps
Other Muscles: Biceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound
execution:
Hold a dumbbell in each hand and let the dumbbells to hang down in front of your thighs with your palm facing in toward your body. Raise the dumbbells up to just under your chin. Hold for a moment in the top of the movement then return to starting position.
