Trapezius muscle strengthening exercise: Health benefits, How to do?

What is a trapezius muscle strengthening exercise?

The trapezius is a large muscle and is shaped like a trapezoid. The trapezius is divided into three parts upper, middle, and lower sections. This muscle action allows for your head, shoulder, and neck movements, twisting your trunk, standing erect, and lifting & using your arms.

It is because they have heavily worked their trapezius, a large, stingray-shaped muscle. The trapezius origin from right below the skull runs down the neck and across the shoulders and then continues down the spine in a “V” shape.
this muscle works to stabilize your shoulders and upper back. Bodybuilding may not be for you, but to maintain proper posture and avoid back pain, it is important to keep the trapezius strong.

The upper trapezius supports your arms and elevates your shoulder blades, while the middle and lower trapezius are essential for scapular retraction, depression, and rotation. Shrug your shoulders, raise your arms, and other movements use your trapezius, so training them to be as strong as they can be will help you out in more than just the big back department.

Add these exercises to your upper body workout to start building bigger, stronger trapezius.

Health benefits by doing a trapezius muscle strengthening exercise.

Helps to improve the strength of your shoulder
Helps to boost your neck muscles
Helps to strengthen your upper back muscles.
Helps to improve your posture.
Strengthening your trapezius muscles
Helps to stabilize your neck
Helps to stabilize the upper back
Helps to decrease the strain on your neck and shoulder muscles
Helps to decrease chronic neck pain
Helps to move your scapula free.
Helps you to carry objects overhead.

There have different types of strengthening exercises of the trapezius muscles

Shoulder blade squeeze

How to do it?

Unless you are a bodybuilder trying to get a large trapezius, you need exercises to help the trapezius do its job well, stabilizing the shoulder and upper back.
For this exercise, you have to stand with good posture.
Slowly squeeze the shoulder blades together and hold for 3 to 5 seconds.
Slowly release the shoulder blades back to their normal positions.
This exercise can also be done by a resistance band, using cables, or holding your arms out front in a goal post position.
do this for 5 to 10 times.

Shrug

How to do it?

Simple shrugs exercise is another exercise to keep your trapezius strong. The shrug is very common and easy to implement, and it is one of the great exercises to activate the trapezius. For an added challenge, do this exercise with weights like dumbbells in your hands.
For this exercise, you have to Stand straight with good posture.
Raise your shoulder joint as high as you can get them towards your ears with your shoulders.
Hold for a count of 2 to 4.
Release them back into their normal positions.
Repeat 20 to 30 times.

Upright row

How to do it?

This is a very known exercise to strengthen the trapezius. You can also try this with a barbell or a dumbbell in your hands.
For this exercise, you have to Stand straight.
With your fists clenched, pull up your fists as high as you can while flexing your elbows, your hands should be close to the front of your body.
Hold for a count of two to four.
Release your arms back into a normal position, fists still clenched.
Repeat 20 to 30 times.

Pushup

How to do it?

There have many different variations of the pushup. Do this version that is easiest for you, A standard pushup, a pushup while kneeling on the ground or a standing pushup against a wall.place your hands flat on the ground or the wall.
Lower your body toward your hands while keeping your back straight and your tummy tight.
Don’t let your head drop; your neck should be in line with the rest of your spine. Lower your body until you are close to the ground or the wall, and then push back into an upright position. Breath in as you go down and breath out as you push up.
The key to the pushup is to concentrate on pushing the shoulders together during the exercise.
Make your middle and lower trapezius work to do their work.
Do 10 to 12 repetitions per workout.

Farmer’s Carry

How to do it?

For this exercise, you have to grab a weight (dumbbells or kettle bells will do) in both hands by your sides and stand straight.
Engage your core and back muscles, holding a strong, upright posture.
Now walk forward with holding a weight in your hands.
Do this for 25 to 35 seconds of 2 to 3 sets.

Cable Face Pull

How to do it?

Get your face in on the action with this underrated trapezius move.
This exercise can be done with a cable machine or even with a resistance band if you are focused on mastering the form to help bulletproof your back and shoulders. The face pull hits your lower trapezius when done right.
For this exercise, you have to Set the cable machine or resistance band roughly at your eye-level height.
Hold the cable rope handles or the ends of the band in both hands in an underhand grip. Squeeze your shoulder blades to pull toward your face, your elbows should be high and resist the urge to lean forward.
Pause to squeeze once you pull back as far as you can, then control the cable or bands back to the initial position.
Do 10 to 15 repetitions for 2 to 3 sets.

Dumbbell Military Press

How to do it?

This classic exercise for standard shoulder builder—but you will nail your trapezius, too. Working with dumbbells allows you to work in more shoulder-safe positions, especially because you will be less inclined to try to lift more weight than you can handle by stacking plates on a barbell.
Hold a pair of dumbbells in your hands and raise them to your shoulders.
Brace your core and glutes to set a firm foundation—the biggest mistake you want to avoid is rounding your back under the weight. keep your ribs flaring. Once you are ready to press, make sure that you are not lifting straight up.
You want to move in the scapular plane about a few degrees in front of your trunk (to keep your rotator cuffs safe) so rotate your elbows out slightly.
Contract your shoulder blades, then press the weight up.
Do 10 to 20 repetitions for 2 to 3 sets.

Dumbbell Snatch

How to do it?

You typically do not think of explosive moves like snatches as back exercises, but posterior muscles like the trapezius are essential to proper form.
You will get your whole body engaged to do the dumbbell snatch right, especially as you get the dumbbell up above your head.
Begin with the dumbbell on the floor in front of you between your legs with your feet wider than shoulder-width apart. Bend at the knees and hinge at the hips and hold the dumbbell an overhand grip.
Now Sit backward on your heels, then explode up to stand, drive your weight up close to your body. Pull the weight up as if you are zipping a coat, then pull slightly back and land under the weight overhead. Lower the weight to your shoulder slowly to complete the move.
Do 10 to 15 repetitions for 2 to 4 sets.

Bent Over Y

How to do it?

This is a very simple exercise this can be used as a warmup.
For this exercise, you have to Stand with your feet shoulder-width apart, grab light dumbbells with your thumbs facing up.
Hinge at the hip to assume a bent-over position. elevate your arms in front of you forming the shape of the letter Y, holding the position for a beat. slowly return to the initial position.
Do 10 to 12 repetitions for 2 to 3 sets.

Pull up Shrug

How to do it?

This exercise not only builds your trapezius but also it will also help you hone your pull-up form. You will also work your lattisimus dorsi, so you do not isolate one muscle.
You have to hang from a pull up bar, your spine should be aligned and core muscles tight.
Your shoulders should be pulled back and down to extend your head and neck upward. Hold for a two count, then lower yourself back into the initial position.
Do 12 to 15 repetitions for 2 to 3 sets.

Barbell Shrug

How to do it?

The barbell shrug is the king of all trapezius strengthening exercises.It targets the upper head of your trapezius, which is responsible for lifting your shoulder blades.
Hold a barbell with an overhand grip that is just beyond shoulder-width apart, and let the barbell hang at arm’s length in front of your waist. your back should be naturally arched, lean forward at your hip about 10 to 15 degrees.
Flexed your knees slightly. Now shrug your shoulders toward your ears as high as you can. Your arms should be extended. Pause, then reverse the movement back to the initial position.
Do 10 to 15 repetitions for 2 to 3 sets.

Rack Pull

How to do it?

For this exercise, you have to Set up a rack or boxes so the bar is elevated above your shins.
Hold the barbell around shoulder-width with an overhand grip.
Hinge from the waist and push your hips back and feet through the ground, pulling the barbell up and your back should be straight. Pause at that point for 2 to 3 seconds, then control the barbell back down into the initial place.
Do 10 to 18 repetitions for 2 to 3 sets.

Dumbbell/Kettlebell Shrug

How to do it?

Compared to the barbell shrug, the dumbbell or kettlebell shrug put less stress on your shoulder joints.
That is because your shoulders do not have to rotate to hold a barbell. This keeps them more stable as you do the movement.
For this exercise you have to stand with shoulder-feet width apart and hold a pair of dumbbells or Kettlebell in your hands.
Let them hang at arm’s length by your sides, your palms facing each other. Shrug your shoulders towards your ear as high as possible by you.
Pause in the up position for 5 seconds, then slowly lower the weights back to the starting position.
Do 15 to 25 repetitions for 2 to 3 sets.

Incline Dumbbell Shrug

How to do it?

This variation of shrug target your lower trapezius. the lower trapezius function is pulling your shoulder blades down.
For this exercise, you need a low incline bench. hold a pair of dumbbells in each hand and lie chest down on 45 to 50 degrees on the bench.
Your arms should be hanging straight down, both palms facing each other. By pulling your shoulder blades together shrug your shoulders. Hold for 5 to 8 seconds then slowly lower it down to the initial position.
Do 10 to 15 repetitions for 2 to 3 sets.

Dumbbell Jump Shrug

How to do it?

The explosive movement adds power to your daily workout. Your goal should be to do each repetition as quickly as possible while maintaining control of the weight at every time.
Hold a pair of dumbbells in each hand and flex your hips and knees. Let the dumbbell hang at arm’s length just below your knees, your palms facing your sides. Do not round your lower back.
Simultaneously thrust your hips forward, shrug your shoulders forcefully, and jump as much as you can do. Land as softly as possible, and repeat.
Do this for 10 to 15 repetitions .

Barbell Behind-the-Back Shrug

How to do it?

This variation of shoulder shrug targets your upper trapezius, middle trapezius, levator scapulae—the rope-like muscle that runs down the back of your neck.
When performing this exercise, do not stick your head forward or downward. This can increase your risk of injury and prevent your trapezius from fully activating.
This exercise is the same as a barbell shrug, except you are holding the barbell behind your body.
Hold the barbell with an overhand grip so your palms are facing away from you, and your hands are shoulder-width apart.
Let the barbell hang at arm’s length at your buttocks, and then shrug your shoulders toward your ears as much as possible. Hold for 2 to 3 seconds, then reverse this same movement again.

Barbell Row

How to do it?

Rowing exercises target your middle and lower trapezius and rhomboids, muscles that help keep your shoulder blades from moving as you lift a barbell.
That is important because unstable shoulders can limit your strength in exercises for your chest and your arms. Your upper trapezius, posterior deltoids, and rotator cuff muscles will also assist in the rowing movement.
Hold the barbell with an overhand grip that is just beyond your shoulder width, and hold it at arm’s length. flexed your hips and knees and lower your trunk until it is almost parallel to the ground. your back should be naturally arched.
Pull the barbell to your upper abdominals and squeeze your shoulder blades toward each other. hold for 2 to4 seconds, then slowly lower the barbell back to the initial position.
Do 10 to 15 repetitions for 2 to 3 sets.

Dumbbell Lateral Raise

How to do it?

Hold a pair of dumbbells and let them hang by your side. Stand tall, with your feet- shoulder-width apart.
Move your arms so that your palms are facing forward, and flex your elbows slightly.
Without changing the bend in your elbows, elevate your arms to your sides and slightly in front of your trunk (in the scapular plane, remember) until they are at shoulder level.
As your arms get close to parallel with the floor think about turning your thumbs slightly upwards towards the ceiling.
You are biasing your shoulders into external rotation by doing this, which is safer for your rotator cuff muscle.
Your arms should form a T with your body. Pause for 2 seconds at the top of the movement, then slowly lower the dumbbell back to the initial position.
Do 20 to 25 repetitions for 2 to 3 sets.

Overhead Barbell Shrug

How to do it?

Holding the barbell above your head as you shrug utilize your upper trapezius. It also decreases the emphasis on your levator scapulae—the rope-like muscle that runs down the back of your neck and is frequently overused compared to the upper trapezius.
For this exercise, you have to stand with shoulder-feet width apart and Load the barbell with a low weight.
Grab the barbell with a wide overhand grip your arms should be extended and lock your elbows, now shrug your shoulders towards the ear.
Hold at that movement for a couple of seconds then slowly back to the initial position.
Do 6 to 10 repetitions for 2 to 3 sets.

Snatch-Grip Barbell High Pull

How to do it?

This exercise, however, is a fast power movement that relies on the trapezius, mid-back, rhomboids, deltoids, hamstrings, glutes, and lowers back to move the weight.
For this exercise, you have to stand with shoulder-feet width apart and Load the barbell with a low weight.
Grab the barbell with a wide overhand grip and let it hang at arm’s length in front of your body. Your hands should be a few inches from the weight plates. flexed from your hips and knees to squat down. keep your lower back naturally arched.
Pull the barbell as high as you can by explosively standing up as you flex your elbows and raise your upper arms. You should rise on your toes. Reverse the movement to return to the initial position.
Do 12 to 16 repetitions for 2 to 3 sets.

Dumbbell Overhead Carry

How to do it?

If your lower body is moving, your upper body is also performing an isometric hold. That means you are increasing the trapezius time under tension, spurring muscle growth.
For this exercise you have to stand with shoulder-feet width apart and hold a pair of dumbbells and press them over your head, keeping your palms facing each other.
Your upper arms should be next to your ears, withholding dumbbells overhead you have to Walk forward.
Do 12 to 15 repetitions for 2 to 3 sets.

Scaption

How to do it?

While this exercise primarily hits your anterior deltoids, rotator cuff, and serratus anterior, your lower trapezius and rhomboids also aid in lifting the weight.
This exercise helps to balance the muscles that rotate your shoulder blades. Adding this exercise to your upper-body routine will help build stronger, healthier shoulders and a better posture.
For this exercise you have Stand with your feet shoulder-width apart, grab a pair of dumbbells at arm’s length next to your sides.
Your palms should be facing each other and your elbows slightly flexed. Stand as tall as you can.
Without changing the bend in your elbows, elevate your arms up to a 30-degree angle to your body (so that they form a Y) until they are at shoulder level. The thumb sides of both hands should be facing up.
Pause, then slowly lower the dumbbells back to the initial position.
Do 8 to 15 repetitions for 2 to 3 sets.

Safety and precautions

Never perform trapezius workouts without learning their proper technique from an experienced trainer or a physical therapist. This will help you to avoid injuries and soreness of muscle.
Give your muscle to reasonable targets and never try to achieve too much fast. Begin with slows and builds upon the sets and repetitions.
Listen to your body. If you feel pain during exercise, stop doing immediately and consult your therapist or trainer.
Start your trapezius workouts fitness plan only after discussing it with your therapist. This is especially essential for people who have some past health problems or are on some comorbidity.
Always do trapezius stretching before and after your strength training. This will help you to improve your circulation and warms your muscles before a trapezius muscles workout.
Even the best trapezius exercises would not work if you do not use the equipment properly. This will prevents strains and injuries.

When did you not do this exercise?

If you are already suffering from neck and shoulder pain then avoid this exercise.
If your healthcare provider is advised you to take a rest.
If you feel any neck or shoulder pain during this exercise then stop immediately.
If you are suffering from back pain then avoid weight lifting exercise.
If your arm bone is fractured recently.
If you recently feel any cervical problems.

Trapezius muscle strengthening exercise: Health benefits, Types, How to do?

What is a trapezius muscle strengthening exercise?

Health benefits by doing a trapezius muscle strengthening exercise.