Weight Lifting Exercises - TRAPEZIUS

By Westy

The trapezius muscles are commonly referred to as the traps. They are the muscles that are connecting your back and your neck in simplistic terms. They are worked when you are working your shoulders and back. There are some exercises that can work on these muscles, but there are not many of them. You can gain some great growth in this area if you pay attention to your workout and make sure that you work these muscles. Many people use shrugs as a way to work these muscles after their workout.

The major moves that you can use to work the traps are the shrug and the upright row.

The Shrug

This exercise should be done with dumbbells or a barbell. It is possible to do these exercises in the front or in the back.

All you will have to do is hold the weight and shrug your shoulders. That is all you have to do. Some bodybuilders will use a variation of this exercise by rolling the shoulders instead of simply lifting them up and down. All you do to do this is roll your shoulders when you are performing the shrug.

To perform the shrug.

1. Grab the weight and hold it at arms length in front of your body using an overhand grip

2. Lift the shoulders and try to reach your ears with your shoulders.

3. Hold the movement and then lower your shoulders, repeat.

One of the most important parts of this exercise is the amount of control that you use when you are lifting your shoulders. Avoid straining the neck and keep control over the movement. You can use a very heavy weight because of the small range of motion. There are other exercises that you can do, including the upright row. This is often used as a part of the shoulder exercise and it can work the traps and the shoulders at the same time.

Here is how the upright row is done:

1. You should use a wide grip if you are going to be giving the traps a greater intensity.

2. You should hold the bar in front near to your thighs

3. Lift the bar straight up along the line of your body until you get to about the hight of your chin

4. Hold the movement, lower the bar, repeat.

Make sure that you keep your elbows higher than the bar while you are doing the exercise. When you use these two exercises and make sure that you perform shoulder exercises as well, you will be getting a strong neck and trap muscles for your efforts. - 17274

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