The trapezius muscle is one of the muscles in the shoulder girdle. It starts from the neck and goes down to the shoulder blades. There are several simple exercises for the trapezius muscle.
Dumbbell trapeze exercises
The first basic exercise in which the trapezius muscle is involved is lifting dumbbells to the sides. In this case, the body is tilted forward. The legs are narrower than shoulder-width apart and slightly bent at the knees. On inhalation, it is necessary to spread the dumbbells to the sides, reaching the extreme point - to exhale. At the end point, the shoulder blades should be connected together, this is how you can use the trapezius muscles to the maximum. If you raise your arms only to a horizontal line, only the deltoid muscles will work.
The previous exercise can be done with the body upright. The back should be straight, hands with dumbbells at the end point reach the horizontal line and cross it. Choose the optimal weight to perform at least 10 times in the set. And better - 15-25 times, this exercise is not customary to perform with critical weights. The main thing is to perform the movement correctly technically. There will be no point if you do not have enough strength to reach your hands even to the horizontal line. For greater efficiency, you can also pause for a few seconds at the end point.
Exercises for trapeziums with a barbell and on the simulator
You can also work out the trapezius muscles in a barbell exercise. This exercise is called basic, allowing you to achieve an athletic physique. In addition to the muscles of the shoulder girdle, it also includes the work of the muscles of the abdomen, buttocks and forearms. Starting position: put your feet shoulder-width apart, straighten your back. Hands hold the bar with a grip on top slightly wider than the shoulders, freely lowered. As you inhale, pull the barbell along your body until it touches your chin. As you exhale, slowly return to the starting position.
Another good trapeze exercise is the so-called shrugs, which are actually shrugs. Place your feet shoulder-width apart, keeping the bar slightly wider than your shoulders with a grip on top. As you inhale, raise your shoulders as high as possible, hide your head in them. As you exhale, return to the starting position. This exercise works great for the upper trapezius muscle. It can also be done with dumbbells.
For the next effective exercise, you will need to sit at the simulator, because it will not be possible to perform it with dumbbells. This exercise is a back swing with the handles of the machine. Sit facing the sideways machine and rest your chest against the back. As you inhale, take your elbows back, try to close your shoulder blades at the end point as much as possible. As you exhale, return to the starting position.
