Exercise Traps

exercise traps
exercise traps
exercise traps
exercise traps

There are several  ways to exercise traps, or the trapezius, as it is really called.


The Trapezius is a large muscle on your back. The traps has three functional parts: the superior , which supports the weight of the arm, the transverse  which retracts the scapulae and the ascending which rotates and depresses the scapulae.

WHY EXERCISE TRAPS MUSCLE?

Its important to exercise traps, not only for the good looks, but for a general well being. The traps works to move your neck in several directions and therefore, the status of the muscle affects the neck flexibility. For people who works sitting still all day, driving cars or at a desk tend to get sore and aching traps. To exercise traps regurarly you can keep the muscle in a good shape and avoid unnessesary neck and or headache.

HOW TO EXERCISE TRAPS

There are several ways to exercise your trapezius. You can use dumbells and gym-machines but there are ways you can do it, only using your own bodyweight.

EXERCISE TRAPS- UPRIGHT ROW

Start by standing up straight. Take a dumbbell in each hand, slightly less than shoulder width apart. Let the dumbbells rest on  your thighs. 

Lift the dumbbells close to the body, as you move them up and the elbows should drive the motion so your elbows should always be higher than your forearms.

Continue to lift the dumbbells until they almost touch your chin. 

Lower the dumbbells down slowly to the starting position. Repeat.
This exercise can also be performed  a barbell.

EXERCISE TRAPS- SCAPULAR PULL UP

Take a grip on a pull-up bar. Starting in the hanging position, raise yourself, but only a few inches without using your arms. 

Hang still at the completion of the movement, and then slowly return to the starting position. Repeat.

EXERCISE TRAPS- KETTELEBELL HIGH PULL

Position your feet in a wide stance, with a kettlebell between your feet. Grasp  the kettlebell with both hands. Keep your head and chest up. Set your hips back as far as possible, with your knees bent. This is the starting position.

Begin by pulling the kettlebell up to your shoulders, raising your elbows as you do so. At the same time you extend your hips and knee.

Lower the kettelbell by reversing the motion and return to your starting position.

EXERCISE TRAPS - DEADLIFTS

Deadlifts is an perfect whole-body exercise that emphasis on your upper traps.

Remember that throughout the exercise you should never allow your lower back to become rounded because this can lead to injuries.

Start the exercise by placing a barbell on the floor and stand hip-width apart with your feet under the barbell.

Get down by bending your knees, still keeping your back straight. Grasp the bar with an overhand shoulder-width grip.

With your shoulders pulled down and back and arms straight, extend your knees and hips and and stand up straight.

Contract your traps as hard as you can. Bend your knees, push your hips back and lower the bar back to the floor. Repeat. 

GOOD LUCK!