So you’ve been working really hard to build those lean and hard muscles, but you always seem to have trouble developing your traps. You’ve been seeking for some guidance but still haven’t found the answer you’ve been looking for. Well, look no more as I present to you some of the more popular, not to mention effective, trap exercises.
Doing trap exercises does not only help develop your trapezius muscles, it also aids you in burning those fats. Trap exercises also prevent you from having some neck and shoulder injuries by keeping your muscles firm and strong. Remember that in order to avoid any injury in the long run, you should not let your head or shoulders move forward while you are doing some of the trap exercises. For best results and to prevent any injuries, you should perform these trap exercises precisely as they are described, observing the proper lifting procedures and techniques.
One of the more popular trap exercises has been termed as the dumbbell shrug. As the name may imply, you will need two dumbbells, for your two arms. Hold the dumbbells while standing upright, your feet opened up to your shoulder length. Let your arms loose and as low as you can while holding the dumbbells. Slowly raise your shoulders up to the highest that you can. Slowly bring it down to starting position. You can also rotate your shoulders by starting from the front upwards and then downwards to the rear. Do not bend your elbows. This should be an exercise mainly for your traps. Aside from using dumbbells you can also use barbells in doing this exercise. In using barbells you should hold the barbells with both hands in front of you. Your hands should be a little farther than your shoulder length. Follow the same instructions above.
You can also try the barbell shrug behind the back. Place the barbell at your back with your hands facing backwards. Raise your shoulders as high as you can as in the dumbbell shrug and hold it for a moment. Lower the barbell as low as you can. You can also use dumbbells with this exercise.
The standing dumbbell upright row exercise does not only work your traps but even exercises your shoulders and biceps. To start off, hold the dumbbells ten inches apart while your arms are hanging, with your thumbs facing in. Pull the dumbbells until they are nearly in the same level as your chin. Make sure that when you pull the dumbbells up your elbows are up and out. Keep the dumbbells near your body as you bring them down again.
The upright barbell row can also work your traps but at the same time develop your biceps and shoulders. Hold the barbell in front of you with your hands facing down and apart by the same length as your shoulders. Let the barbell hang straight. Keep your wrists and body straight. Pull the barbell straight until it nearly touches your chin. Keep the barbell near your body as you pull it up. Don’t swing the barbell or lean forward or backward. Lower the barbell slowly to the starting position.
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