What trapezius exercises are worth doing?
Free-weight barbells.
Effective for pumping the upper part of the trapezius. The movement should be amplitude. You can work with more weight to better feel the stretching of the muscles.
Performing technique
- Stand up straight, feet shoulder width apart. Take dumbbells in each hand and hold them at the sides of your body.
- Keep your back straight and tense during the whole exercise.
- As you inhale, bring your shoulders down, and as you exhale, lift them up as much as you can.
- Use special straps to keep your arms from getting tired quickly.
It is possible to perform the barre and with the barbell. This will be a light version.
Shrugs on the block
In this variation of the exercise, the arms are angled away from the body for a better workout of the trapezius.
Performing Techniques
- Grasp the handle with your right hand and turn your right side to the trapeze machine.
- Lift your working shoulder up, turning your body to the right.
- Do the same number of repetitions for the right and left arms.
Pulling the bar to the chin
A good exercise for pumping the trapezius. It is important to observe one nuance: you must grasp the barbell with a grip twice as wide as your shoulders. Then the exercise becomes safe, and you will work the necessary muscles better.
How to do it
- Stand up straight, feet shoulder width apart. Your back is straight, your abs are tense.
- Grasp the barbell with a straight wide grip.
- Raise your elbows to shoulder level and put them back down.
- Perform the movement smoothly and make sure that you do not swing at the expense of the work of the arms.
