Having defined trapezius muscles — traps, for short — can give your posture that much-needed oomph. Actually, your traps are very broad superficial muscles, extending from the scapula to your shoulder. Can you feel that thick muscle band that stretches from your neck to the upper arm joint? That’s part of your traps.
Men and women alike can benefit tremendously from having well-defined traps — it adds to a man’s upper body bulk and makes a woman’s shoulders really sexy.
What’s so great about your trapezius muscles is they can be very easy to target during your workouts. In fact, according to fitness experts, just about any activity that involves lifting weights, shrugging the shoulders, pulling up and doing overhead arm movements causes the traps to get toned and stronger.
Excited to begin your journey towards having traffic-stopping traps? Then read on. Below you will find some of the most trouble-free exercises for making your trapezius muscles look awesome!
Farmer’s Walk
This exercise for defining and strengthening the traps requires both of your hands to grab a dumbbell.
Allow your arms to fall to your sides naturally — do not shrug your shoulders or bend your elbows.
Now start walking around. As you do, make sure that you are maintaining proper posture to help ensure that your trapezius muscles are targeted.
Aim to walk several hundreds of feet if you want traps that can really impress.
Shoulder Shrug
Doing this particular workout for the trapezius muscles requires you to use a pair of heavy dumbbells. For someone who really wants super defined traps, a heavy barbell can be used.
To begin, stand with your feet less than shoulder-width apart.
If you are employing a pair of dumbbells, just let your arms hang naturally to your sides. Slowly, shrug your shoulders. Hold it for a couple of seconds, and then slowly go back to the starting position.
If you prefer to use a barbell, hold it in front of you using overhand grip — your palms are facing away from you. Start shrugging your shoulders slowly.
Do 3 sets of this exercise, with each set consisting of 10 to 12 repetitions.
Jump Shrug
Not only is this exercise great for toning the traps, but also working out your leg and core muscles.
What you need to do is reach for a pair of dumbbells.
Have your arms fall naturally to your sides, with your palms facing your body.
Slightly bend at the hips and knees, as if you’re about to leap — well, that’s exactly what you will do next. Just remember to keep your back straight and refrain from rounding your lower back most especially.
Now jump as high as you can, landing softly.
Do 3 sets, each set made up of 10 to 12 repetitions. And also, try to complete a set as quickly as you can for best results.
Lateral Raise
While this exercise targets the deltoids, the large group of muscles where your arm and shoulder meets, it’s also an excellent routine for having the traps toned.
To begin, you need to clutch a pair of lightweight dumbbells.
Let your hands hang naturally to your sides, with your palms facing your body. Bend your elbows ever so slightly. Stand up straight, with your feet slightly less than shoulder-width apart.
Without changing the way your elbows are bent as well as the direction your palms are facing, raise your arms out towards your sides. Stop once they’re at shoulder level.
Hold the position for about a second, and then slowly lower your arms back to the starting position.
Do 3 sets of lateral raise, each one consisting of 6 to 8 repetitions.
