Those humps you see around the necks of muscular bodybuilders and athletes aren't full of water like a camel; those are the trapezius muscles. The trapezius muscles complement the shoulders and back while giving the neck width and support. Target the trapezius muscles with these exercises to get your own set of humps.
Shrugs
The shrug is probably the go-to mass-building trapezius exercise for bodybuilders and fitness enthusiasts. Because of its short range of motion, the shrug is one of the exercises that allows for very heavy weights. To perform shrugs, stand and hold a bar in front of your body with an overhand grip at shoulder width. Your arms should be extended and the bar should rest near your waist. Pull your shoulders up as if you are trying to make them touch your ears. Pause, then slowly return to the starting position. This exercise can also be performed with dumbbells, cable machines and resistance bands.
Haney Shrugs
Eight-time Mr. Olympia Lee Haney put his own twist on the classic shrug with the Haney shrug. In this variation, the exercise is performed similarly, except the bar is placed behind the back while the grip is switched to overhand. Also, the wrists should curl slightly while the shoulders are raised, creating a strong contraction in the back and neck muscles.
Face Pull
The face pull is an often-overlooked exercise that targets the lower trapezius muscles as well as the rear deltoids of the shoulders. Connect a rope handle to a high pulley and grab each end of the handle with a neutral grip. Back up a few steps so that your arms are extended in front of you and so you can feel the pull of the weight. Pull the rope toward your face until your hands line up with your ears. Pause, then slowly return to the starting position. This exercise can also be performed with resistance bands.
Upright Rows
The upright row works the upper trapezius and shoulder muscles. Stand holding the bar naturally at your waste with your arms extended, gripping the bar with an overhand grip at shoulder width. Lift the bar straight up by bending your elbows and extending your arms out until the bar reaches chin level. Pause, then slowly return to the starting position. This exercise can also be performed with dumbbells, cable machines and resistance bands.
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