The trapezius is a group of muscles in your upper back. It consists of three muscles called the upper, middle and lower trapezius. The typical exercises that target your trapezius also target the muscles in your shoulders and arms. Target your trapezius muscles with four exercises for a full workout. Warm up for five to 10 minutes before doing the muscle-strengthening exercises. Always consult your doctor before you start a new exercise program.
Shrug
The barbell shrug is the only exercise that primarily strengthens the upper trapezius. Several variations of the exercise exists, but all have the same basic technique. Shrugs also target your middle trapezius. Begin by standing with your feet shoulder-width apart. Grasp a barbell with both hands so that your palms are facing away from you. Stand straight with your shoulder blades down, chest lifted and head in line with your spine. Keep your arms straight as you exhale and slowly elevate your shoulders upward as trying to touch your ears with your shoulders. Inhale and slowly lower your shoulders back down. Avoid arching your back, which helps decrease tension on your spine and avoid injury.
Bent-over Row
The bent-over row is a general back exercise that targets your middle and lower trapezius as well as several other muscles on your shoulders and arms. You need a dumbbell and a weight bench for this exercise. Begin by holding the dumbbell in your right hand. Bend over and place your left knee and left hand are on the bench. Your back should be parallel to the floor and your right arm should be straight down. Exhale as you slowly pull the dumbbell up by bending your arm at the elbow. Move your elbow close to your side so that your elbow is pointing upward without rotating your torso. Inhale as you lower your arm to starting position. Repeat for 10 to 15 times and switch to the other side.
Dumbbell Raise
The dumbbell raise works the middle and lower trapezius as well as muscles in your shoulders and arms. Grasp two dumbbells that are heavy enough for you to do only 10 to 15 repetitions. Stand straight with your arms pointing down at your sides. Your palms should face your sides. Pull the dumbbells upward up to your ribs by bending your elbows out to the sides. Slowly lower the dumbbells until your arms are straight.
Upright Row
The upright row targets primarily your middle and lower trapezius, while your upper trapezius functions to stabilize the movement, according to the ExRx.net website. Do the exercise with dumbbells, barbell or cable machine. Grasp two dumbbells with your palms facing away from you. Pull the weights toward your chin by bending your elbows to the sides. Let your wrists flex at the upper position to prevent injury. Lower the weights until your arms are straight.
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