The trapezius muscle runs from the base of the skull to the middle of the back, and on either side of the spine to the edge of each scapula. This diamond-shaped muscle works to move the shoulder blades and to support the weight of the arms. One way to train the upper portion of the traps is to perform vertical barbell rows.
Movement
Also called upright barbell rows, vertical barbell rows work the back, chest, shoulders, forearms and biceps. Bend your knees and pick up the bar with your hands about 6 inches apart in an overhand grip; your palms should be facing the floor. Straighten your knees and stand up straight, holding the bar at waist level. Point your elbows away from your body and lift the bar up toward your chin. The bar should go at least as high as your armpits. Pause at the top of the movement, then slowly lower back to the starting position for one repetition. Do two sets of 12 to 15 repetitions.
Proper Form
Choose a weight low enough that allows you to perform the move with perfect form. If the weight is too heavy, you will rely on momentum to help you complete the exercise, and that will not work your traps. Keep your hands fairly close together, since a wider grip will target the deltoids more than the traps. To properly target the trapezius, keep your elbows higher than your hands throughout the entire movement. Work your traps on the day you work your shoulders, to avoid over-training injuries.
Benefits
Most upper body workouts also work the traps on a secondary function, but it is important to do vertical barbell rows to target them directly. Well-developed traps give you a strong and powerful back. Strong traps help pull your arms back, so having a balanced chest and back is very important.
Caution
Do not begin any training program without first consulting your health care provider. During exercise, if you feel dizzy, faint or nauseated, stop immediately and seek medical assistance. Do not lift more weight than can be done safely and with proper form. If lifting heavy weights, use a spotter for safety.
References
- American College of Sports Medicine Resources for the Personal Trainer, 2007
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
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