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Saturday, July 30, 2016

4 Best Trapezius Exercises For Size and Strength


The traps rest at the top of the pyramid when it comes to your physique. A muscular trapezius is a great way to tell a weight lifter from somebody who does not lift.

If you increase the size of your traps, it will also increase the size of your neck (just in case you’re tired of being called “pencil neck”).





Even though many different exercises involve the upper traps, isolation exercises are usually better for hypertrophy (size increase) of any muscle, including the traps.



Exercise 1 Dumbbell Shrug

You can perform this using a straight Olympic bar, dumbbells, the diamond/hex/trap bar, or even cables. The type of weight you use doesn't matter, but how you perform the movement is what separates the men from the boys.

Obviously, I like the heavy volume approach. Picking the correct weight is the trick: let's say you can deadlift that bar 10 times but the 11th rep would be ridiculously taxing and almost unachievable. If this is the case, then I believe you have the correct weight.




Exercise 2 Upright Rows

Start by standing in a comfortable position with the weight in front of you resting in front of your thighs. Your palms should be facing you while holding the weight. Pull your hands up to your chin and keep your elbows laterally. Be careful to ensure that at the top position your elbows are higher than your hands so you work your trapezius and do not hurt yourself.


Exercise 3 Low-Cable Face Pull

Use a rope and attach it to the low part of a vertical adjustable cable rack. Stand about two feet from the attachment to get the correct angle for recruiting those traps. To use this exercise as a burner, don't pause or rest at the top—keep the movement constant. This will get tough, but dig deep and finish.



 Exercise 4 Behind The Back Barbell Shrugs

Stand in a comfortable position with the barbell behind your back. Grip barbell with palms facing up to the sky. Now shrug your shoulders to raise and lower the weight slowly.


Exercise 4 Behind The Back Barbell Shrugs

Stand in a comfortable position with the barbell behind your back. Grip barbell with palms facing up to the sky. Now shrug your shoulders to raise and lower the weight slowly. 
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