Three Exercises To Blast Your Traps

The trapezius muscle, commonly referred to as the “traps”, is located from the upper neck down to the middle of the back. The trapezius muscle has three distinct portions known as the upper, middle and lower traps. There are two exercises that are traditionally used to target the traps: shrugs and upright rows. However, some back exercises like the vertical row can also workout the lower and middle sections of the traps.

ANATOMY

The three areas of the trapezius are responsible for various functions. The upper portion of the traps are responsible for the following movements: scapula elevation, extension of the cervical portion of the spine and the rotation, extension, and lateral flexion of the neck. The middle portion of the trapezius is responsible for the elevation, adduction and upper rotation of the scapula. The lower portion is responsible for the extension of the spine and the depression, adduction and upper rotation of the scapula.

SHRUGS

The shrug, also called the “shrugs”, is the most common exercise movement used to target the traps as all three sections of the trapezius are involved in the movement. This exercise helps to build muscular size, strength and overall conditioning of the trapezius. Shrugs can be performed by  using barbells, dumbbells, kettlebells, resistance bands and other equipment.

Traditionally, shrugs are performed with a barbell especially when trying to build mass and strength. The barbell allows weight lifters to add more weight.

1. Stand with feet shoulder width a apart.
2. Make sure the barbell is below the hands after your arms are fully hanging down.
3. Grab the barbell just outside of shoulder width.
4. Use an overhand grip, an underhand grip, or a combination grip.
5. Slightly bend the knees when lifting the barbell off the rack.
6. Stand upright and raise the shoulders toward your ears.
7. Pause for a moment before slowly lowering the bar.
8. Lower the bar and let it the weight fully extend the arms.
9. Repeat movement for the desired amount of sets and reps.

If lifting heavy, the exerciser can wear wrist straps to maintain hold of the barbell. Do not rock back and forth when lifting and lowering the barbell. Do not bend the elbows when lifting the barbell as this can cause the biceps to lift the weight instead of just the traps. This exercise should not be performed by individuals with shoulder or back injuries.

UPRIGHT ROWS

Upright rows directly targets the lateral head of the deltoid (shoulder) muscle. However, this exercise requires the all three portions of the trapezius to play a role in the movement. The lower and middle sections assist the lateral deltoid in the movement. The upper section of the traps help to stabilize the shoulder joint during the exercise movement. Upright rows are traditionally performed by using a barbell.

1. Stand with feet shoulder width apart.
2. Grab the bar with an overhand grip about 6 to 12 inches apart.
3. Pull the bar up toward the neck.
4. Allow the elbows to flare out and the wrists to flex.
5. Pause at the top of the movement before slowly lowering the bar.
6. Repeat movement for the desired amount of sets and reps.

Do not rock back and forth when performing this exercise as it can cause a loss of balance. Keep knees slightly bend to avoid any joint strain. This exercise should not be performed by individuals with shoulder injuries or issues with balance.

VERTICAL ROWS

Seated vertical rows directly target several muscles of the back. Of the 20 muscles involved in this exercise, the lower and middle portions of the trapezius are called on to assist in the movement. The seated vertical row is traditionally performed on a low pulley machine with a bench to sit on.

This exercise can use various apparatuses to hold onto while pulling the weight like: V-bars, ropes, cables and long bars. V-bars are the most common choice for this exercise because they place the hands in a neutral position and allows the shoulder blades to squeeze all the way.

1. Sit on the bench and place feet on a vertical foot rest.
2. Lean forward and grab the V-bar.
3. Sit upright with arms and legs extended.
4. Keep a slight bend in the knees.
5. Keep torso upright at all times during the pulling motion.
6. Pull V-bar towards the midsection.
7. Keep the elbows close to the body.
8. Get a good squeeze with the shoulder blades.
9. Slowly return the arms to a full extension.
10. Repeat movement for the desired amount of sets and reps.

Do not rock back and forth when pulling the weight or returning the weight. Keep the torso upright at all times to avoid any back injuries. This exercise should not be performed by individuals with back injuries.