Every lifter in the world knows that an aesthetic and powerful look involves having good developed traps.
The Trapezius muscle is one of the largest muscles on the back! Due to this, it would be a big mistake to not isolate the muscle during your weekly training routine. However, exercises are often dismissed as a seperate muscle to train – they’re often worked mainly in your shoulder workouts as they share similar movements.
You need to know that traps assist in correct posture, in addition to adding overall roundness and thickness to a physique. So if you want that powerful aesthetic look, you don’t want to skip traps day!
Learn more about the traps – the trapezius muscle
Traps is the shorter term for trapezius muscle. This muscle is called trapezius, because it looks exactly like a trapezium.
The traps are split into three sections: The upper traps, the middle traps, and the lower traps. Below you will find 3 basic exercises that u need to do, for every section of the trapezius muscle.
ENHANCE YOUR TRAPS WITH THESE 3 SIMPLE EXERCISES FOR TRAPEZIUS MUSCLE:
1. Dumbbell shrugs – this exercise targets the upper trapezius muscle. How to execute:
- Stand straight with a dumbbell in each hand. Your feet should be about shoulder width apart.
- Your arms should be fully extended and placed to your sides
- Raise your shoulders in a shrugging manner, as high as possible.
- Pause at the top of the movement and squeeze your traps.
- Lower the shoulders and repeat the movement for the targeted number of repetitions (at least 5 sets x 8-10 reps)
2. BARBELL BEHIND-THE-BACK SHRUG – (CLICK BELOW ON NEXT PAGE TO CONTINUE)
This movement targets your upper traps, middle traps, levator scapulae . How to execute: This exercise is the same as a barbell shrug, except you’re holding the weight behind your body. Grab the bar with an overhand grip so your palms are facing away from you, and your hands are shoulder-width apart. Let the bar hang at arm’s length at your glutes, and then shrug your shoulders toward your ears as high as you can. Pause, then reverse the movement. Do this for 4 sets x 8-10 reps.