Trapezius Workout Routine

If you want to fill out your shirt and get the elusive 'V' shape then one of the muscles you need to concentrate on are the traps. The trapezius muscle consists of 3 regions, and to stimulate these regions you need to incorporate different exercises in your routine. Some exercises you will do using a barbell as well as dumbbells, for example the shrugs routine. You can do the trapezius workout routine on the same day of your shoulder or back exercises. Working the traps will help you improve your posture and reduce risk of injury when you work other muscle groups like the shoulders.

Do at least 5-7 minute warm up exercises and light stretching before you start your trapezius workouts for mass. Pay attention to correct form and technique to avoid muscle cramps and injuries. Once you have the form and technique, keep increasing the weights to stimulate growth in the traps. Also follow correct breathing techniques, exhale when you're pulling the weight up and inhale as you let the weight down. Support your workout routine with healthy eating habits and adequate rest to get good results.

Best Trapezius Workout

Barbell Shrugs
Hold a loaded barbell in front with your arms fully extended with a shoulder width grip. Stand with your legs shoulder width apart and lean slightly forward and let your shoulders sag a bit. Now shrug your shoulders up without bending your arms and hold the position for a second. Slowly let the barbell back to the starting position and repeat the movement for desired repetitions. Endeavor to use heavy weights and do 4 sets X 12-10-8-6 reps. You can also do the shrugs routine using dumbbells.

Upright Rows
Stand with your feet shoulder width apart and a loaded barbell in your hands. Grip the barbell slightly narrower than shoulder width and keep your hands fully extended. Keep your elbows above your hands at all times and pull the barbell up towards your chin. Once your traps are fully contracted, hold the position for a second and then let the bar back down. This exercise will also help you develop the deltoids, giving you the broad shoulder look. Do at least 3 sets X 12-10-8 reps.

Bent Lateral Raises
This exercise is done with light weight dumbbells and pay attention to correct form and technique. Stand with two dumbbells in your hand with feet shoulder width apart. Slightly bend your knees and bend over so that your torso is parallel to the floor. The dumbbells should be below you with palms facing each other and elbows slightly bent. Now slowly raise the dumbbells to the back and upwards, once the muscles are fully contracted hold the position for a second and slowly come down. Do at least 3 sets X 12-10-8 reps.

Calf Machine Shrugs
Position yourself on the standing calf machine with your legs fully extended and torso straight. Drop your shoulders so that you feel the weight of the shoulder pads and contraction in the trap muscles. Now lift your shoulder as you would while doing shrugs, go as far up as you can and hold the position for a second. Slowly, in a controlled movement let your shoulders drop down and repeat the movement for desired reps. It is advisable to do this exercise with heavy weights and do 4 sets X 12-10-8-6 reps to stimulate your trap muscles.

If you are a beginner it is advisable to do these exercises under supervision as incorrect movements may cause injury. Consulting a physician before undertaking any exercise or diet regimen is suggested, especially if you have any pre-existing medical condition.