Muscular man working out in gym doing back exercises.  single

Get an incredibly muscular physique with well-developed trapezius muscles. The trapezius muscles, or traps, sit in the upper and middle back. This three-part muscle attaches to the base of the skull and continues to the center of the spine. Exercises that specifically target this muscle group will add both size and definition to your back and create a solid frame. In addition, traps are not only beautiful when they are strong and defined, they also improve posture and help prevent shoulder injuries.

Trapezius muscles

Trapezius musclesTrapezius muscles

Upper traps

Upper traps are the easiest section to hit. They allow movement in the shoulder blade and cervical spine, including upward rotation, as well as providing stability to the shoulder.

Medium traps

The central traps sit on the back of the shoulders. These muscles are responsible for the retraction of the scapula. They also support the function and movement of nearby muscles.

Lower traps

The lower traps aid upward rotation, posterior tilt and external rotation of the scapula and also provide stabilization for the scapula in other movements.

The best trap exercises

Shrug with barbell

Barbell shrugs are an excellent trap exercise to emphasize the upper traps and build strength. To get the most out of your shrugs, we recommend that you focus on both the handle and the shoulder blade retraction. First, for your grip, be sure to hold the bar with a wide grip. Thus, the direction of movement reflects the direction of the fibers in the muscle. Secondly, for the shoulder position, focus on joining the shoulder blades rather than on. This will ensure maximum activation and therefore results.

Shrug with barbell

Shrug with barbell

steps

  1. Stand with your feet apart at the width of your hips and hold the bar in a grip above your hand, wider than your shoulder width.
  2. Get up in weight, concentrating on squeezing the shoulder blades together, activating that section of the central trap.
  3. Release the weight down with the control.

Dumbbell Row with one arm

Engage your whole body, not just the traps, with a row of dumbbells with one arm. Rows with one arm are exceptional for working the entire posterior muscle region, including traps, backs and other stabilizing muscles. However, you can make a small change to shift the emphasis on the upper traps. This is done with a simple shrug to bring the arm in a row. Another advantage of the one-arm row includes identifying if you have a weak side and being able to work on that. You will also build core strength, while your abs are committed to preventing twisting. In addition, since this exercise is done standing, it is more athletic and requires full body activation.

One Arm Row handlebar

One Arm Row handlebar

steps

  1. Stand in front of the back of an inclined bench so you can hold it with one hand. Spread your toes with your toes facing forward, slightly bend your knees and tilt your hips so that your butt protrudes.
  2. Hold the dumbbell in one hand and prepare with the other on the height of the incline bench.
  3. Keep your arm straight and shrug your shoulders to raise your arm up and back.
  4. Once you have shrugged, continue pulling your weight towards your chest, letting your elbow extend behind your body.
  5. Release the weight down with the control.
  6. Complete a full set on one arm before moving on to the other.

Pull Rack

Pull pulls are a great way to build mass and maximize top trap activity. Starting traction at knee height is the section of the lift where the upper traps have the highest level of effort. Furthermore, since the range of movements in this lift is reduced, this is also the perfect opportunity to increase weight to overload the muscles. However, be sure to load your relative skills, otherwise you risk injury. The last thing to note with a cogwheel pull is to focus on the retraction of the shoulder blade, pulling it together to make sure that the shoulders do not round as you lift.

Pull Rack

Pull Rack

steps

  1. Get ready with the barbell on the rack just above knee height.
  2. Stand with your feet apart at the width of your hips, lean forward on your hips, slightly bend your knees and grasp the bar with a grip over your hand.
  3. Lift the bar, focusing on the compression of the shoulder blades. As you pull, your body will straighten up. The move should end with the barbell in front of your thighs.
  4. Release the weight down with the control.

Face pull

Feel the burn all over your upper back, build stability and improve posture with good quality facial traction. However, there are a few things to keep in mind to do this exercise correctly. The first is the equipment. Ideally, you would use a cable machine with ropes long enough to achieve full arm extension. In addition, you will need to pull from an anchor point above your head. Second, it’s your standing position. You should be square to the cable car in an athletic position. The third is your hold. You want to use a sneaky grip and drive with your thumbs, so they win the race behind the head. Next, you want to pull at face height – aim for the nose. Lastly, don’t use too much weight: you want enough for adequate contraction, but not too much for which you need momentum.

Face pull

Face pull

steps

  1. Position yourself in an athletic position, square with respect to the cable car. Your feet will be wider than your hip, your knees bent but your shins vertical, your hips moved backwards and your chest up. Anchor the cable above the head.
  2. Hold the strings with both hands, with a sneaky grip.
  3. Pull the cables back towards your face, bringing with your thumbs. On the back of the move, the traps should be completely contracted. Also, your arms will be wide, with your elbows bent 90 degrees.
  4. Release the cables with the control.
  5. If you want to level up this trap exercise, on the back of the move, add a press with your hands on the ceiling to engage the muscles of the lower trap.

Prone Press dumbbells

The final trap exercise to try is handlebar-prone printing. Basically, this is a shoulder press, but lying on the stomach. It is a difficult exercise and requires only light weights, if not entirely. This exercise will target the lower traps, which are the most often overlooked part of the muscle group. The goal is to keep the weights off the ground for the duration of the workout.

steps

  1. Lie on your stomach on the floor with your forehead touching the ground. Don’t surrender to existential terror.
  2. Hold a weight in each hand and keep your arms suspended on the floor.
  3. Start with your arms folded to the sides, then the weight is around the shoulder. Focus on compressing the shoulder blades.
  4. Push up until your arms are straight above your head, still hanging on the ground.
  5. Put your hands on your shoulders again, squeezing your shoulder blades.

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