The trapezius is a diamond-shaped muscle located in your back, and helps you perform a variety of tasks. It attaches on your shoulders and runs all the way down to the middle of your back. You use your trapezius when you lift your shoulders or rotate your arms. Exercising this muscle with weights can help improve its strength and functionality.
Shrugs
You can do the shrug exercise without weights, or with free weights such as barbells and dumbbells. Stand and hold the weight at your sides or directly in front of your thighs. Lift your shoulders upward as high as you can in a shrugging motion. Hold the shrug for one second and lower back down.
Contralateral Limb Raises
This exercise is performed on your stomach using your own bodyweight and natural resistance. Lie on an exercise mat with your arms straight overhead and your legs straight. Place the tops of each foot on the ground and point your toes away from your body. Lift your right arm and left leg upward into the air as high as you can. Hold this position for a second, lower back down and repeat with the left arm and right leg.
Upright Rows
The upright row exercise is another versatile trapezius exercise. You can use free weights, a cable weighted machine or a plated machine. Start with your feet about shoulder- to hip-width apart while holding the weight directly in front of your thighs. Slightly bend your knees and keep your back straight. Keep your hands close together so that they almost touch. Lift your hands directly upward in front of your body until they are just below your chin. Keep your elbows higher than your hands as you lift the weight. Slowly lower the weight back down.
Stability Ball Push-ups
This exercise can strengthen your trapezius muscles and also improve your balance. Start with your chest on the top of the exercise ball and your hands on the ball next to your ribs. Keep your legs straight out behind you with your toes on the ground. Straighten your arms and lift your body off of the ball. Lower your body down until it almost touches the ball, and repeat.
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