Trap Exercise Session: For The Real Body Builder

Professional bodybuilders would say that it is not necessary to do separate trap workouts because when doing back, shoulder and chest workout routines, the traps muscle is usually worked. This is the reason why trap exercises are limited; they are only to be done along with those workouts of other essential muscle groups. But, among these few trap exercises are ones that really work and even expert bodybuilders train themselves.

We intend to take a look at 2 trapezius exercises and find out their pros and cons.

Shoulder Shrug

This specific Trapezius exercise could be performed weightless or with the help of dumbbells or a barbell. If you choose to practice this weightless, I suggest you observe the open palm method as this will reduce arm strain while performing this easy Trapezius exercise.

While maintaining normal position, keep your body relaxed, your arms shoulder width away from each other and your shoulders drooped to their lowest point. This is your starting position. Now shrug up the highest you can go and put a small amount of pressure at this point simply by holding the position for about 2 seconds. Gradually lower back to starting position before repeating the whole procedure. You can also try rotating your shoulders as you shrug up as a variation. The rotating of the shoulders is not required and should simply be done with light weight, as to not injure your shoulder joints.

The shoulder shrug is among the most popular trap exercises because of its simplicity and convenience. Individuals have the luxury to practice this Trapezius workout in their own convenient time and place. However, one downside about this exercise is when performed using weights, many bodybuilders, especially novices tend to apply weight heavier than needed resulting in joint and muscle injury.

Low Pulley Row to Neck

The low pulley row to neck is amongst the trap exercises that bodybuilders in the intermediate level do. Aside from the traps muscles, this exercise also works the biceps, the middle back and the shoulders.

Sit at a seated row station with both the legs stretched however slightly bent in front of you. It is crucial that your back is straight while doing this Trapezius exercise. With your palms straight down, grip the rope handle and slowly pull it up to your neck height. The handle should rest on top of your shoulders and your elbows away from your body.

Although the low pulley row to neck is among the most effective traps exercises and works many important muscle groups, bodybuilders with bad posture usually are not advised to practice this exercise as it may result in back and arm joint and muscle strain.

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