How to exercise the back trapezius muscles

There are many kinds of exercise. Some people do it to lose weight, some do it for health care, and some do it to have muscles all over the body. For men who want to have muscles all over their body, they may be worried about how to train the trapezius muscles in the back to become muscles. The trapezius muscles of the back can be said to be a "blind spot" in muscle training and are easily overlooked. Next, let’s take a look at how to exercise the trapezius muscles of the back!

Methods/Steps

Division of back muscles:

1. Upper back: trapezius, teres minor, teres major, infraspinatus, and rhomboids.

2. Mid-back: latissimus dorsi.

3. Lower back: sacrospinal muscles (erector spinae muscles).

Trapezius muscle and its origin and insertion:

Location: Under the skin of the neck and upper back, one side is triangular and the two sides are combined to form a rhombus.

Starting point: external occipital protuberance, nuchal ligament, spinous process of the seventh cervical vertebra, spinous processes of all thoracic vertebrae and supraspinous ligaments.

Insertion: lateral end of clavicle and acromion and spine of scapula.

Trapezius muscle exercises:

1. Dumbbell shrugs:

Target muscles: Trapezius.

Synergistic muscles: Deltoids, levator scapulae, rhomboids.

Starting position: Stand with legs apart, holding a dumbbell in each hand at your sides, with your fists facing forward.

Action process: After inhaling, hold your breath, contract your trapezius muscles, and shrug your shoulders vertically upward to the highest point, pause, and do "peak contraction". Pause for 1-2 seconds and exhale, then use the tension of the trapezius muscles to control the dumbbells to slowly return to the starting position.

Action essentials: Shrug your shoulders vertically upward, imagining that your shoulder tips are touching your earlobes. Apply force slowly, keep your arms straight and your elbows steady. .

Breathing method: Inhale when lifting the dumbbells, and exhale when returning to the starting position.

Easy mistake: bending your elbows.

Coach's Tip: The higher the dumbbells go up and down, the better, and keep the "peak contraction" position as long as possible.

Change action:

Barbell Shrugs:

Starting position: Stand with legs apart, shoulders slightly back, hold the barbell in front of your thighs with a medium grip, chest and head up, and look forward.

2. Use upright narrow grip barbell rowing to exercise the trapezius muscles:

Target muscles: Trapezius.

Synergistic muscles: Deltoids, levator scapulae, rhomboids, biceps brachii.

Starting position: Stand with your legs shoulder-width apart, arms hanging down, holding the barbell in front of your legs with a reverse narrow grip.

Action process: After inhaling, use the trapezius muscle as the force point, pull the barbell to the level of the shoulders to the "peak contraction" position, pause, exhale and slowly lower the barbell. .

Action essentials: Keep the barbell's movement trajectory parallel to the body when pulling up. Raise your elbows and upper arms as high as possible toward your chin, with your elbows slightly higher than your wrists.

Breathing method: Inhale when lifting the barbell, and exhale when returning to the starting position.

Change action:

Upright "Smith" rack rowing:.

Coach's Tip: Using a Smith rack for upright rowing produces vertical motion in a single plane, which helps increase the work done.

The above are the exercises for the trapezius muscles of the back. By using the above exercises and persisting in exercising, you can make the trapezius muscles of the back full and shapely. In fact, chest expansion exercises can also train the trapezius muscles of the back, but the effect is not as effective as some of the above methods. If the trapezius muscles on the back are fuller, then you will look better in clothes.