Resistance Bands Exercises For Trap Muscles

Resistance bands are a lightweight, compact option for adding resistance to your strength exercises. You can do almost any exercise with a resistance band that you can do with a barbell or dumbbells. The trapezius muscle in your lower back has three different parts. To work the muscle properly, perform exercises that hit all three areas.

Resistance Bands

Resistance bands are long, rubber bands or tubing, between 3 and 5 feet long. Some resistance bands possess handles on the ends, but others you just wrap around your hand for a secure grip. Resistance bands come in a variety of colors and thickness. The thicker the band, the more resistance it creates. You can also double up bands to create more resistance.
Each manufacturer color-codes its bands, but they don't all follow the same code. For one brand, red may represent a light tension, but for another brand, red may represent a heavy tension.

Upper Trapezius

The trapezius is a large, triangular muscle in your upper back. It starts at the base of your skull, runs down along your spine and across to your shoulder. The upper fibers of your trap muscle are responsible for scapula elevation, or lifting your shoulder blades. The shrug exercise targets this area of your traps. Hold the ends of a resistance band in your hands and step on the middle of the band to anchor it. Relax your arms at your sides; do not bend your elbows during the exercise. Shrug your shoulders toward your ears as far as you can. Pause for a count and then lower. Make sure the band is short enough so you have plenty of tension.

Middle Trapezius

The middle part of your trap muscle is responsible for scapula elevation and scapula adduction, which is pulling your shoulder blades together. To target this area of the muscle, perform the row exercise. Sit on the floor with your legs extended in front of you. Wrap the middle of the band around your feet or some other secure object. Hold your arms out in front of you, parallel to the floor, with your palms facing the floor. Pinch your shoulder blades together, bend your elbows and pull your hands to your sides. Squeeze your back for a count and then slowly release. You can also perform this exercise standing up; just anchor the band around a pole or other object.

Lower Trapezius

The lower part of your trapezius muscle is responsible for scapula adduction and scapula depression, which is pulling your shoulder blades down. To target this area of the muscle, perform lat pulldowns with a resistance band. Anchor the band around a pullup bar or other object that is a few feet above you. Start with your arms overhead and angled slightly forward. Your palms should face away from you. Squeeze your shoulder blades together and down. Bend your elbows and pull them to your sides. Your hands end up in front of your shoulders. Pause for a count and then slowly release. You can also perform this exercise in a seated position.