Slowly and under control, lift the weight in front of your torso, keeping it close to your body, until your elbows reach shoulder height.You can also hold the handles of an exercise band and stand on the middle of the band. Using an overhand, shoulder-width grip, stand and hold the weight at arm’s length in front of you.Upper Traps: Upright RowĮquipment: Medium-to-lightweight barbell, EZ curl bar (that’s the cambered bar usually used for curls), or pair of dumbbells. Try each movement twice a week for an upper back that’ll inspire double-takes and make your whole body work better. We’ve combed through the Beachbody archives to find you three-plus two bonus stretches to perform after your workout, or anytime your shoulders and upper back feel tight. If you’re looking to build a set of killer trapezius muscles, you’ll need more than one exercise. 3 Exercises for Bigger, More Powerful Trapezius Muscles Develop your traps enough, and they’ll help you look powerful and athletic, both from the front (picture the sturdy shoulders of a gymnast) and from behind (picture the sinuous upper back of an Olympic swimmer). Day to day, strong trapezius muscles can keep your posture in check, and prevent your side view from becoming permanently C-shaped. In the gym, they help you row, pull, and press. In sports, they help you throw, climb, and swing. As a result, there aren’t many upper-body movements that don’t involve them.
The muscles of the trapezius stabilize and articulate your shoulder blades, which move pretty much any time you move your arms. The upper traps shrug your shoulders up the middle portion pulls them back the lower traps pull them down. The trapezius muscle-a kite-shaped sheet of sinew that runs vertically along your upper spine and fans out toward your shoulders-is your back’s multi-tasker. Simply by landing on this page, you’ve demonstrated you’re paying attention to a crucial part of a workout routine that far too many people ignore.
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