Min menu


Hot Articles

No Weights Needed & 5 Trapezius Exercises

Exercises for the trapezius muscles without weights are designed to build and strengthen your traps without using dumbbells or barbells. The trapezius muscle breaks down into three separate regions. While many people attempt to strengthen their upper trapezius muscle, working the middle and lower traps will help you get a more uniform and fully toned body.

Shoulder Blade Squeeze

“Unless you’re a bodybuilder trying to get a large trapezius, we need exercises to help the trapezius do its job well, stabilizing the shoulder and upper back,” Gammons says. The shoulder blade squeeze is an easy way to do that.


Simple shrugs are another away to keep the trapezius strong. “The shrug is very common and easy to implement, and it’s one of the best exercises to activate the trapezius,” Kovacs says.

Upright Row

The Pushup

This can be done however way it is easiest for you. You can do a standard pushup, a pushup while kneeling on the floor, or a standing pushup against a wall.  Put your hands flat on the floor or the wall.   Lower your body to the ground while keeping your back straight and your stomach tight.  Do not let your head drop; keep your neck in line with the rest of your spine. Lower to the floor or the wall, and then push back into an upright position.  Inhale as you go down and exhale as you push up.

Arm Circles

This basic arm circle exercise will strengthen your forearms, shoulders and trapezius muscles. Stand up straight with your knees slightly bent and arms at your sides. From here, extend your arms out to your sides at shoulder height. While holding this position, rotate your arms in a clockwise motion, trying to keep an even tempo and speed. After 20 rotations, reverse directions and perform 20 more rotations. If you want to increase the difficulty of the exercise, increase the individual speed of the rotations.