Do you know of any good trapezius exercises? I’m having trouble finding any.
The trapezius is a large superficial muscle that runs along your upper back, shoulder blades and neck. It performs a number of important functions in the body – but it is often overlooked in workouts.
Recently, I’ve incorporated a very simple but powerful trapezius exercise called “shrugs” into my workout. You can perform shrugs at home or at the gym – it just requires a set of dumbbells, a resistance band, barbell or two equally weighted items (you could use two large water jugs, for example).
Here’s how you do it:
- Stand upright and hold the dumbbells at your side. Palms should be facing each other. Be careful not to move your head or bend your arms during the exercise.
- Keep your shoulders relaxed – and shrug them upwards as though you were trying to touch your shoulders to your ears.
- Hold here, then gradually lower to the starting position.
- Repeat as necessary.
If you’re looking to build your trapezius, you’d opt for heavier weights and lower reps. If you’re looking to maintain – or to increase strength and endurance – lighter weights with a higher number of reps is appropriate.
I hope that helps!