Trapezius Workouts

Well built trapezius gives any bodybuilder the broad shouldered look. It is the shoulders, that are largely responsible for the much sought 'V-tapered look'. The trapezius muscle, also known as 'traps', is made of three separate regions. The upper section of the trapezius is mainly responsible for the shrugging movements of the shoulders, while the lower and middle sections are used for rowing type of movements. It is the well-developed trapezius muscles that help to counter-balance the chest and front deltoids, which in turn helps to improve posture and it also reduces the risk of an injury. We will now see some of the trapezius exercises, which often are a part of the different trapezius workouts.

Trapezius Exercises

Here are some of the exercises, which will give you a good trapezius muscle workout. These exercises should become a part of the shoulder exercises and back exercises.

Shoulder Shrugs
This is one of the best trapezius exercise and it can be done with dumbbells or barbells. Along with the shoulders, stress is also placed on the forearms, when you grip the weights. Hold the barbell about shoulder-width apart and place your feet about one foot away from one another. Now hold the barbell at arm's length in front of you. When you do the exercise, keep your arms straight. Sag your shoulders downwards as much as you can. You will now feel a stretch in your traps, hold the position for a few seconds and slowly come back to the starting position.

Upright Rows
This exercise works the upper trapezius. It works the shoulder girdle and primarily the traps and the deltoids. Biceps, forearms and brachialis are the secondary muscles, that are worked. Hold a barbell a little narrower than shoulder-width distance. Stand up straight with your feet shoulder-width apart. Keep your elbows above your hands at all times, hence you will have to hold the barbell at arm's length in front of you. Pull the barbell up towards your shoulders till just below your chin. Hold in this position for a few seconds before you come back to the starting position.

Reverse Dumbbell Fly
If you are looking for an exercise for the lower trapezius, then this is an exercise, which you should include. Along with the lower trapezius, this trapezius exercise also works the middle trapezius. Grab a pair of dumbbells in your hands and bend over at the waist with your feet at shoulder-width distance. When you bend down keep your knees bent a little, so that there is no strain on the lower back. Hold the dumbbells such that your palms are facing each other and there is a slight bend at your elbows. Now slowly raise the dumbbells to the back and upwards in a semicircular arc and hold in the position for a few seconds. Then slowly come back to the starting position.

Side Lateral Raises
This is an exercise, which you will want to include in your workout for the trapezius. It works the medial deltoids and also the front deltoids and forearms. Hold dumbbells in your hands with your feet shoulder-with apart. Hold the dumbbells in front of your body, such that your palms are facing each other. Keep your elbows bent a little. Now slowly raise the dumbbells out to the sides and upwards, till they are just above the shoulder level. Hold in this position for a few seconds and then slowly bring your hands down.

Trapezius Workout

The best workout is the one, where you start off with 1 to 2 warm up sets for each of the exercise and then follow it up with 2 to 3 heavy sets. You will do minimum 8 repetitions of each exercise and maximum about 12 repetitions. When you are doing the workout, it is important you focus on the muscles stretch and contract with each repetition. When you start off with a workout for the trapezius, a workout without weights is the ideal for you. However, once you become used to it, start using weights, but use light weights initially.

This workout should not be done by people with back or shoulder problems. At the same time, if you are new to exercises, it is better to talk to your health care professional before you start with the trapezius exercises. All the same it is always better to have a workout chalked out by your trainer, so that you have the right workout for your body type.