What are the trapezius muscle exercises?

Having trapezius muscles is probably the dream of most male compatriots. Today I want to tell you that this is not a dream. The trapezius muscles, as the name suggests, are the back muscles that pull the head and shoulders back. Today I would like to introduce to you the top ten ways to train your trapezius muscles! Students who want to have trapezius muscles, please look here!

(1) Shrug your shoulders behind your back

Also known as the "Haney Shrug," it is named after eight-time Mr. Olympia Lee Haney.

Holding the bar behind you rather than in front of your thighs forces you to pull your shoulder blades back throughout the shrug, thereby engaging your mid-traps more (although most of the stress is still on your upper traps). This exercise is even better if you do it on a Smith machine.

(2) Inclined shrug

Sit faceup on an incline bench that is at a 60-degree angle or higher. Hold a dumbbell in each hand with your arms perpendicular to the ground (similar to the starting position for incline dumbbell curls). Then shrug. This impacts the trapezius muscles at a different angle than shrugging with the upper body perpendicular to the ground.

(3) Prone shrug

This movement is the opposite of the incline shrug. Lie face down on an incline bench or high bench, holding a barbell or two dumbbells in both hands, with your arms straight and perpendicular to the ground. Do not shrug your shoulders toward your ears, but instead lift the weight by contracting your shoulder blades while keeping your arms straight. This works the middle trapezius and upper back.

(4) Calf machine shrug

Stand on the calf machine with your shoulders under the pad and shrug your shoulders the same way you would with a weighted shrug. Since the arms do not need to resist the force at the sides of the body, there is no pressure on the elbows and wrists. This training also keeps each movement locked in the same trajectory.

(5) Shrug peak contraction

Each time you shrug to the top position, hold it for 3 to 5 seconds, which can significantly increase the intensity of the shrug. A similar peak contraction is particularly effective for shrugs. Unlike many presses, the shrug does not lock the joints, and because the arms are perpendicular to the ground, the downward pull of gravity is maximized.

(6) Shrugging your shoulders

Although this unique move can be performed with either a barbell or two dumbbells, we recommend using the Smith machine for safety and affordability. Start with the barbell overhead, just as in the top position of the shoulder press, except that your shoulder blades are pulled down as far as possible. Then push your shoulder blades up and lift the barbell as high as possible. Focus entirely on the up and down movement of your shoulder blades.

(7) One-arm shrug

Even though dumbbells are used, most bodybuilders perform shrugs on both shoulders at the same time. However, the trapezius muscles can benefit from unilateral training just like any other muscle. Grab the D-shaped handle attached to the low puller and complete all the reps in one set before switching to the other hand, or hold a dumbbell or handle in each hand and alternate between training the left and right trapezius muscles. Unilateral shrugs allow you to focus on each side and increase your range of motion. Unilateral training isn't a common exercise in the gym, but it can be very helpful for the trapezius muscles.

(8) Smith machine shrug

Whether you're doing shrugs behind your back, overhead, or in the traditional arms-down-with-the-bar style, the Smith machine locks the shrug movement into a vertical path while still allowing for easy changes in body position. For example, you can lean back and bend slightly at the waist when doing shrugs to train more of your lower trapezius muscles, or you can use a Smith machine to do one-arm shrugs.

(9) Low-tension shrug

Grab the handles attached to the low puller and stand back so that the puller is about 45 degrees to the ground, while shrugging your shoulders back and up. It works both the upper and middle trapezius muscles at the same time.

(10) Cross-body shrug

Stand in the middle of the crossbar and grab the D-shaped handles attached to the left and right bars. The tensioner should be in the lowest position. Shrug your shoulders and keep your arms straight and out to your body at a 45-degree angle. The position of the arms and the direction of pressure make it easier to pull the shoulder blades inward (strengthening the middle trapezius) in addition to lifting the shoulder blades (strengthening the upper trapezius).

These ten methods for exercising the trapezius muscles are what the editor learned from an expert. They are absolutely true and reliable. Only by persisting in exercising with these methods, one day you will have enviable trapezius muscles. Remember, persist, persist, and never give up! If you have any good ideas, please send them to the editor.