Your trapezius muscles run from the base of your neck, across your shoulder blades and down along your spine. The muscles add mass to your upper back and neck, and serve to elevate, adduct and depress your shoulder blades. Build your trapezius from home with a set of resistance bands or dumbbells. Physical medicine and rehabilitation specialist at MayoClinic.com Edward R. Laskowski, M.D. suggests performing each exercise with enough resistance to tire the muscle in about 12 repetitions.
Dumbbell Shrugs
Bodybuilding.com, an online information resource for bodybuilders and fitness gurus, lists shrugs as one of the top exercises for your traps. If you don't have dumbbells at home, fill a couple of plastic jugs with water or sand as a substitute. Place your feet slightly wider than shoulder-width apart, and hold a dumbbell in each hand with your arms hanging at your sides, palms facing in. Start with your shoulders pulled down by the weight as much as possible. Shrug your shoulders, raising them up as far as possible before slowly returning to the starting position.
Cobra
The cobra works your traps along with your lower back and transverse abdominus with no extra equipment. Start by lying face down on the floor with your hands positioned beneath your shoulders and your legs extended behind you. Point your toes backward so the tops of your feet rest on the floor. As you gently press you hips into the floor, push your chest off the ground as far as you can without lifting your hips off the floor. Hold the position for 15 to 30 seconds, and slowly return to the starting position. Keep in mind that you may not be able to extend your arms all the way without lifting your hips.
Upright Row
The upright row, traditionally performed with dumbbells, may be replicated in your home by using a resistance band instead. Stand with your feet together and the balls of your feet holding the center of the band to the floor. Hold one handle in each hand, and start with your hands hanging in front of you, palms facing back toward your body. Keep the handles near to your body as you lift them up toward your chin. Keep your elbows higher than your forearms and your torso stationary throughout the movement. Slowly return to the starting position.
Kneeling Reverse Fly
The kneeling reverse fly works your traps and the backs of your shoulders. You will need a resistance band with a door frame attachment to perform this exercise from home. Kneel on the floor in front of a door frame, and position the resistance band just above your head. Start with one handle in each hand and your palms facing each other. Extend your arms in front of you just above shoulder height. Keep your arms straight as you slowly pull them down and back until your hands are level with your hips. Keep your back straight and rotate your palms to face the ceiling as you pull back. Slowly return to the starting position.
Member Comments