Weight Lifting Exercises for your TRAPS
The traps, as they are commonly called, are the Trapezius muscles. They connect your back and your neck (to put it simply). Most often they are trained when working out the shoulders or back. There are only a few exercises you can use to train these muscles. But don't let that put you off. You can achieve massive growth in this are using just a few simple movements. Often it's enough to simply do a few shrugs after your main workout exercises.
The main exercises that will work these muscles are the upright row and the shrug.
The first exercise is the shrug.
These are to be done with dumbells or a barbell. They can also be done using a smith machine but with less range of motion. They can also be done in front of the body or behind.
They are performed quite simply by grabbing some weight, and shrugging your shoulders! Nothing to it. Some people like to add some variation by rolling their shoulders forwards, then backwards in a circular motion when they shrug. That's why I recommend using dumbells or a barbell instead of the smith machine so you can get the best range and flexibility with the movement. You can stimulate the area more effectively this way.
Here is how the shrug is done.
1. Hold your weight in front of you using an overhand grip.
2. Raise your shoulders and try to touch your ears, as high as you can
3. Hold your shoulders up and then lower them slowly, repeat the movement.
One of the most important parts of this exercise is the amount of control that you use when you are lifting your shoulders. Avoid straining the neck and keep control over the movement. You can use a very heavy weight because of the small range of motion. There are other exercises that you can do, including the upright row. This is often used as a part of the shoulder exercise and it can work the traps and the shoulders at the same time.
An upright row is performed in this manner.
1. Take a wide grip if you're intending to hit the traps with more intensity.
2. Hold the bar in front of you near to your thighs at arms length.
3. Lift the bar straight up along the line of your body until you get to about the hight of your chin
4. Hold the bar in place and slowly lower the bar, repeat the movement.
Make sure that you keep your elbows higher than the bar while you are doing the exercise. When you use these two exercises and make sure that you perform shoulder exercises as well, you will be getting a strong neck and trap muscles for your efforts. - 17273
The main exercises that will work these muscles are the upright row and the shrug.
The first exercise is the shrug.
These are to be done with dumbells or a barbell. They can also be done using a smith machine but with less range of motion. They can also be done in front of the body or behind.
They are performed quite simply by grabbing some weight, and shrugging your shoulders! Nothing to it. Some people like to add some variation by rolling their shoulders forwards, then backwards in a circular motion when they shrug. That's why I recommend using dumbells or a barbell instead of the smith machine so you can get the best range and flexibility with the movement. You can stimulate the area more effectively this way.
Here is how the shrug is done.
1. Hold your weight in front of you using an overhand grip.
2. Raise your shoulders and try to touch your ears, as high as you can
3. Hold your shoulders up and then lower them slowly, repeat the movement.
One of the most important parts of this exercise is the amount of control that you use when you are lifting your shoulders. Avoid straining the neck and keep control over the movement. You can use a very heavy weight because of the small range of motion. There are other exercises that you can do, including the upright row. This is often used as a part of the shoulder exercise and it can work the traps and the shoulders at the same time.
An upright row is performed in this manner.
1. Take a wide grip if you're intending to hit the traps with more intensity.
2. Hold the bar in front of you near to your thighs at arms length.
3. Lift the bar straight up along the line of your body until you get to about the hight of your chin
4. Hold the bar in place and slowly lower the bar, repeat the movement.
Make sure that you keep your elbows higher than the bar while you are doing the exercise. When you use these two exercises and make sure that you perform shoulder exercises as well, you will be getting a strong neck and trap muscles for your efforts. - 17273
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