First of all, what even are trap muscles and why do they even matter? What do they do and why you should work them? Well, trapezius muscles or traps are the muscles that attach at the base of our skull and extend to the middle of our spine. Indulging in trap exercises for this muscle group will help you get a bigger and more defined back. Not just that, having well-defined traps will also help you get a better posture and help in preventing shoulder injuries. The traps can further be divided into three sections:
- The Upper Traps
- The Middle Traps
- The Lower Traps
For a traps muscle workout, upper traps are the easiest part to target. The upper traps help with the movement in the cervical spine and scapula and also offer stability for the shoulders.
The mid traps help in the retraction of your scapula and also support the movement and the functioning of the adjoining muscles.
The lower traps are the muscles that help with upward rotation, external rotation of the scapula the posterior tilt. It also helps in stabilizing the scapula for other movements.
We can’t be talking about a trap workout and missing out on shrugs. If you want to build your trap muscles then you can’t miss out on shrugs because this exercise activates your middle and upper traps and also assist in building strength and endurance. Shrugs also help in building muscle mass and can be done with anything from a barbell to dumbbells and even cables.
Reps: 8-10 per set
Sets: 2-3
If you wish to work on a particular muscle group then you can’t avoid deadlifts. If you perform the Barbell Deadlift right then you will be targeting all the three sections of the trapezius muscles and indulges your entire back. You should start your workout with barbell deadlifts and end it with shrugs to pump up your traps.
Reps: 1
Sets: 3
One of the best trap exercises that you can do for your traps is the upright row. Adding this exercise to your trap workout routine will not only help you work on your traps but also help you build strength and add some mass to your traps. The Upright Row also works your rear and anterior deltoids and if you have some sort of pain in your shoulder then this exercise can help immensely.
Reps: 8-10 per set
Sets: 2-4
If you are looking for a dumbbell trap workout then dumbbell lateral raise is a great option that you should consider. This exercise works your middle deltoid and your upper traps which helps in building stability. This exercise will also help in toning and stabilizing your core and shoulders. You will also be able to perform everyday movements with ease.
Reps: 8-10 per set
Sets: 3-5
There was no way that we were going to talk about just one kind of shrugs when we are talking about trap workouts. The last exercise we will be talking about in this blog is the barbell behind the back shrug, an exercise that targets many muscle groups at once and gives you a stronger and more defined back. Please ensure that when you are indulging in this exercise then you don’t move your head downward or forward.
Reps: 5-7 per set
Sets: 3-4
We think by now you would be convinced that you should be indulging in trap workouts on a regular basis for a bigger, stronger and more defined back. Not just that, if you want to want to improve your posture and prevent injuries then too you should be indulging in these trap exercises. If you now wish to head to a gym and workout your trap muscles in a more enthusiastic environment then do it with FITPASS- India’s largest network of fitness centers and gyms that lets you access 5,500+ gyms and fitness centers across 39+ cities in the country.
