he trapezius is the most forgotten part of any workout regime. In this article, we read about exercises, which when included in your workout, help in exercising and toning the trapezius.
A well built trapezius gives any bodybuilder the broad shouldered look. It is the shoulders, that are largely responsible for the much sought after 'V-tapered look'. The trapezius muscle comprises three separate regions. Its upper section is mainly responsible for the shrugging movements of the shoulders, while the lower and middle sections are used for rowing type of movements. Well-developed trapezius muscles help counter-balance the chest and front deltoids, which in turn improves the body posture and also reduces the risk of an injury.
Here are some exercises, which are sure to give you a good trapezius muscle workout. Include these in your shoulder and back workout sessions for better results.
This is one of the best trapezius exercises and it can be done either with dumbbells or barbells. Along with the shoulders, stress is also placed on the forearms, when you form a grip over the weights.
Hold the barbell in your hands about shoulder-width apart and place your feet about one foot away from one another. Now hold the barbell at arm's length in front of you. When you do the exercise, keep your arms straight. Sag your shoulders downwards as much as you can. You will now feel a stretch in your trapezius. Hold the position for a few seconds before you slowly come back to the starting position.
This exercise works specifically on the upper trapezius. It works primarily on the shoulder girdle and the deltoids. The other muscles that are affected are biceps, forearms and brachial.
Hold a barbell a little narrower than shoulder-width distance. Stand up straight with your feet shoulder-width apart. Keep your elbows above your hands at all times, so you will have to hold the barbell at arm's length in front of you. Pull the barbell up towards your shoulders till just below your chin. Hold in this position for a few seconds before you come back to the starting position.
Reverse Dumbbell Fly
If you need to work your lower or mid-trapezius, then you should definitely include this exercise in your workout.
Grab a pair of dumbbells in your hands and bend over at the waist with your feet at shoulder-width distance. When you bend down keep your knees bent a little, so that there is no strain on the lower back. Hold the dumbbells such that your palms are facing each other and there is a slight bend at your elbows. Now slowly raise the dumbbells to the back and upwards in a semicircular arc and hold in the position for a few seconds. Then slowly come back to the starting position.
Side Lateral Raises
This exercise works the medial deltoids, the front deltoids, and the forearms, along with the trapezius.
Hold dumbbells in your hands with your feet positioned shoulder-width apart. Hold the dumbbells in front of your body, such that your palms are facing each other. Keep your elbows bent a little. Now, slowly raise the dumbbells out to the sides and upwards, till they are just above the shoulder level. Hold in this position for a few seconds and then slowly return to the initial position.
The best workout is that in which you start off with 1-2 warm up sets of each exercise and then follow it up with 2 to 3 heavy sets. Ideally, a minimum of 8 repetitions of each exercise and a maximum of about 12 repetitions should be practiced. During the workout, it is important that you focus on the contraction, relaxation, and stretching of the muscles with each repetition. When you start off with a workout for the trapezius, a workout without weights is ideal for you. Slowly, once you get used to it, you can graduate to using weights, starting off with light weights initially.
This workout is not recommended for people suffering from back or shoulder problems. At the same time, if you are a beginner in exercising and working out, it is better to talk to your health care professional before you start with the trapezius exercises. All the same, it is always better to have a workout chalked out for you by your trainer, so that you have the right workout that suits your body type.
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