The trapezius muscle is a large muscle on the back that starts at the base of the skull and stretches down to the shoulder blades. The two sides of the trapezius muscle form an irregular four-sided muscle area called the trapezium. These muscles support your shoulders and arms and are used to help lift your arms above your shoulder. The trapezius muscles, also known as traps, are glamor muscles for male and female body builders. They are also important muscles for athletes to develop as well. There are several different workouts you can use to strengthen your trapezius muscles.
Barbell Shrug
Stand up straight with your feet about shoulder-width apart. Pick up a weighted barbell and hold it with overhand grip with your palms facing inward. Hold the barbell at thigh height with elbow slightly bent. Lift the barbell by slowly raising your shoulders upward in a shrugging motion. Do not use your arms, only the shoulders. Slowly lower the barbell back down and repeat several times. You can alternate this exercise by holding the barbell behind you or by using dumbbells instead. You can also rotate your shoulders in a semicircular motion from front to rear while lifting as well.
Kettlebell Sumo High Pull
Take a wide stance and place a kettlebell on the floor between your feet. Bend at the knees, with hips back as far as possible. Grab the kettlebell with both hands while keeping your chest and head up. Raise your body upward as you simultaneously pull the kettlebell up toward your shoulders. Raise your elbows at the same time and bring the kettlebell up as high as possible, about chest height. Hold for a second or two and then slowly lower the kettlebell back down to the floor. Repeat several times.
Upright Row
Stand with your feet about shoulder-width apart and knees slightly bent. Grab a weighted barbell with an overhand grip, palms facing inward. Your hands should be about shoulder-width apart. Let the barbell hang in front of you around the thighs. Slowly lift the bar straight up and close to your body. Bend your elbows outward and continue to pull the barbell up toward your chest. Lift as high as possible until your elbows and forearms are parallel with the floor. Then lower the barbell back down to the hanging position and repeat several more times.
Clean and Jerk
Bend over a barbell with your feet shoulder-width apart and knees slightly bent. Grasp the barbell with an overhand grip with your hands shoulder-width apart. Lift the bar off the ground by lifting your body and keeping your arms straight. Jump and bounce the barbell off your thighs and up to your shoulders, now with your shoulders straight out. Your legs should go into a deep knee bend squat. Bend your knees and drive upward as you lift the barbell over your head. At the same time, bring your feet back together as you maintain balance with the barbell overhead. Hold for a moment and then push the barbell forward and let it fall to the ground away from you if safe. Otherwise, slowly lower the barbell back down to your chest and then down to the floor.
Member Comments