Trap Exercises And Workouts: Meant For The Genuine Body Builder

Seasoned bodybuilders would say that it is not necessary to do separate trap workouts because when doing back, shoulder and chest workouts, the traps muscle is worked. This is the reason why trap exercises are limited; they are only to be exercised along with the workouts of other essential muscle groups. However, among these few trap exercises are ones that really work and even expert bodybuilders practice themselves.

Allow us to take a look at 2 trapezius exercises and find out their benefits.

Shoulder Shrug

This Trapezius exercise could be performed weightless or with the help of dumbbells or a barbell. If you choose to practice this weightless, it is advisable to observe the open palm technique as this will reduce arm strain while performing this easy Trapezius exercise.

While maintaining normal stance, keep your body relaxed, your arms shoulder width away from each other and your shoulders drooped to their lowest point. This is your starting position. Now shrug up the highest you can go and put a little pressure at this point by holding the position for about 2 seconds. Slowly and gradually lower back to starting position before repeating the whole procedure. You can also try rotating your shoulders as you shrug up as a variation. The rotating of the shoulders is not mandatory and should only be done with light weight, as to not injure your shoulder joints.

The shoulder shrug is regarded as the most popular trap exercises because of its simplicity and convenience. Individuals have the luxury to practice this Trapezius workout in their own convenient time and place. However, one downside about this exercise is when performed with weights, many bodybuilders, especially beginners tend to apply weight heavier than needed resulting in joint and muscle injury.

Low Pulley Row to Neck

The low pulley row to neck is regarded as the trap exercises that bodybuilders in the intermediate level do. Aside from the traps muscles, this exercise also works the biceps, the middle back and the shoulders.

Sit at a seated row station with both your legs stretched but slightly bent in front of you. It is crucial that your back is straight while executing this Trapezius exercise. With your palms straight down, grip the rope handle and slowly pull it up to your neck height. The handle should rest on top of your shoulders and your elbows away from your body.

Though the low pulley row to neck is one of the most effective traps exercises and works many important muscle groups, bodybuilders with bad posture are generally not advised to practice this exercise as it may result in back and arm joint and muscle strain.

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