The trapezius muscle starts at the base of your skull and runs down the spine to the upper back. The upper portion of the traps is usually overworked and the lower trapezius are weak. Therefore, a trapezius workout should include at least one exercise to activate the lower traps so the upper traps do not take over throughout the workout. Perform two to three sets and eight to 12 repetitions for stronger traps.
Scapular Wall Slides
The scapular wall slides is a simple exercise that targets the lower trapezius. You use only the weight of your arms. To perform scapular wall slides, stand with your back flush against a wall and your feet about 12 inches forward. Place the back of your arms against the wall with your elbows at shoulder level and elbows bent at 90-degree angles. Slide your arms down the wall to bring your elbows toward your sides and press your shoulders down and back.
Contralateral Limb Raises
Contralateral limb raises work each side of the traps individually. To begin, lie on your abdomen and extend your arms straight overhead with the palms facing each other. Alternatively raise one arm toward the ceiling. As you lift your arm, pull your shoulder back and down.
Pullups
Pullups strengthen your traps, lats and rhomboids of your upper and middle back using your bodyweight and a pullup bar. Grip a pullup bar with your hands slightly farther than shoulder-width apart and facing forward to begin the exercise. Hang with your arms straight and cross your ankles with your knees bent. Bend your elbows to pull your body up until your chin is higher than the bar.
Lower and Middle Trapezius Stretch
Exercises that increase strength are one part of a workout, but stretching exercises improve flexibility. The side deltoid stretch lengthens the muscles on the middle of the shoulder, but it also stretches the middle and lower traps. You do not need free weights or other equipment. Position your right arm straight across your chest to begin this exercise. Push your elbow toward your chest with your left hand until you feel a stretch and hold for 10 to 30 seconds, then switch sides. Perform only one to two reps per side.
Upper Trapezius Stretch
You can stretch the upper trapezius with a simple exercise. Hold your right arm bent against your side and then reach behind your back with your left arm and grip your right wrist. Bring your right arm forward to pull your left arm shoulder back and down. Then tilt your head to the left to increase the stretch. Hold for 10 to 30 seconds and then switch arms.
References
- American Council on Exercise: Contralateral Limb Raises
- T Nation; Top Priority for Lower Traps: Training the Bodypart You Forgot Was There; Mike Robertson
- Men's Fitness; Pull-up
- Exrx.net: Side Deltoid Stretch
- Exrx.net: Upper Trapezius Stretch
- National Academy of Sports Medicine: Chapter 13 Program Design Concepts (pdf)
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