WORKOUTS

Trapezius Muscles Training: How To Build Bigger, Stronger “Trapezius Muscles” & The Benefits of Training The “Trapezius Muscles”

October 27, 2023

The Trapezius Muscles are a group of three muscles that run along the back of the neck and shoulders. They are responsible for raising the shoulders, rotating the head, and stabilizing the shoulder blades.

Strong trapezius muscles are important for good posture and shoulder health. They can also help to improve your athletic performance and reduce your risk of injury.

An important muscle group for both form and function, but often overlooked, is the trapezius muscle.

When your time is limited, staring at yourself during shrugs in the mirror may not be a top priority, but improving our strength in the Trapezius muscles can help with aesthetics and other lifts too!

“Building mass and strength in your trapezius not only creates the signature bodybuilder aesthetic, but it also helps maintain correct posture and allows for efficient movement alongside playing a key roll with your heavy lifts”.

Exercises that train your trapezius muscles are a really important addition to your upper body workout routine, and we’ve got the best traps exercises for you to try.

In this article, “we will discuss the best exercises for training the trapezius muscles, as well as some tips for getting the most out of your workouts”.

Anatomy of the Trapezius Muscles

The trapezius muscles are made up of three parts: the upper trapezius, the middle trapezius, and the lower trapezius.

The upper trapezius is the largest part of the trapezius muscle. It is responsible for raising the arms and shrugging the shoulders.
The middle trapezius is responsible for retracting the scapulae (shoulder blades).
The lower trapezius is responsible for depressing the scapulae and adducting the scapulae.

Benefits Of Training the Trapezius Muscles

There are many benefits to training the trapezius muscles, including:

Improved posture: Strong trapezius muscles can help to improve your posture by keeping your shoulders back and your chest open.
Reduced risk of injury: Strong trapezius muscles can help to reduce your risk of injury by providing stability to your shoulders and neck.
Increased athletic performance: Strong trapezius muscles can help to improve your athletic performance by increasing your power and explosiveness.
Enhanced appearance: Strong trapezius muscles can help to make you look more muscular and athletic.

Best Exercises For Trapezius Muscles Training

There are a number of exercises that you can do to train your trapezius muscles. Some of the best exercises include:

Barbell shrugs: Barbell shrugs are one of the most effective exercises for training the upper trapezius muscles. To do a barbell shrug, stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip. Shrug your shoulders up towards your ears, then slowly lower them back down.
Dumbbell shrugs: Dumbbell shrugs are similar to barbell shrugs, but you will use dumbbells instead of a barbell. To do a dumbbell shrug, stand with your feet shoulder-width apart and hold a dumbbell in each hand with an overhand grip. Shrug your shoulders up towards your ears, then slowly lower them back down.
Face pulls: Face pulls are a great exercise for training the middle and lower trapezius muscles. To do a face pull, attach a rope handle to a low cable pulley. Stand facing the cable machine with your feet shoulder-width apart and hold the rope handle in each hand with an overhand grip. Pull the rope handles towards your face, keeping your elbows close to your sides. Pause, then slowly lower the rope handles back down.
Upright rows: Upright rows are a great exercise for training the upper and middle trapezius muscles. To do an upright row, stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip. Row the barbell up towards your chin, keeping your elbows close to your sides. Pause, then slowly lower the barbell back down.
Deadlifts: Deadlifts are one of the best compound exercises for building overall strength, including strength in the traps. To do a deadlift, stand with your feet shoulder-width apart and a barbell in front of you. Bend down and grip the barbell with an overhand grip, shoulder-width apart. Keeping your back straight, lift the barbell up to your hips. Drive through your heels and stand up straight. Lower the barbell back down to the ground in a controlled manner.

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Trapezius Muscles Training Routine

Here is a sample trapezius muscles training routine:

Warm-up

5 minutes of light cardio, such as jogging or jumping jacks
5 minutes of dynamic stretches, such as arm circles and shoulder rolls

Workout

Barbell shrugs: 3 sets of 10-12 repetitions
Dumbbell shrugs: 3 sets of 10-12 repetitions
Face pulls: 3 sets of 12-15 repetitions
Upright rows: 3 sets of 10-12 repetitions

Cool-down

5 minutes of static stretches, such as holding each stretch for 30 seconds

Tips for Training the Trapezius Muscles

Here are a few tips for training the trapezius muscles:

Use a weight that is challenging but allows you to maintain good form.
Focus on slow, controlled movements.
Don’t bounce at the top of each repetition.
Exhale on the exertion phase of each repetition.
Breathe normally during the rest phase of each repetition.
Listen to your body and stop if you feel any pain.

Wrapping Up

“Training the trapezius muscles can help to improve your posture, reduce your risk of injury, improve your athletic performance, and increase your muscle mass and strength in the upper back and shoulders”. By following the tips above, you can develop a trapezius muscles training program that will help you to achieve your goals.