Trapeze Exercises

The Ultimate Trapezius Workout

Farmer steps with hexagonal bar or trap bar: 3 sets of 10 meters out and 10 back.

This is where the trapezius muscles appear, a part of the body that is often forgotten in exercise routines and that has a.

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One-arm dumbbell overhead steps: 3 sets of 7 meters out and 10 meters back, with each arm.

Hex Bar Shrugs – 3 sets of 12 reps.

The Ultimate Trapezius Workout

Maintain a scapular retraction during the movement · Raise the shoulders or shrug them · Emphasize the external belling gesture of the scapula.

What to know about the anatomy of the trapezius

For this reason, we do not stop doing rowing exercises, pull-ups, or all kinds of pulls. The trapezius is located in the upper part of the back. Its function is to stabilize the shoulder and help it to perform some movements, such as shrinking or raising the arms, among others.

Although its size is conditioned to a certain extent by our body constitution, it is true that with well-planned training it can present a quite remarkable development. When we talk about training, we are not referring to the typical shrugs that are usually done at the end of shoulder or back training, it is a planned and well-structured training, just like you do with other muscle groups. The 6 best exercises for trapezius 1.

Perform the contraction by holding up for about 3 seconds and lowering in a controlled manner. The movement is short, but it must be done with a heavy weight, which allows us to perform few repetitions. You can alternate and use a barbell instead of dumbbells or even do it with dumbbells sitting on a bench. It is a simple movement, which not only involves the trapezius, but the entire back, and is great for stimulating both strength and good hypertrophy. Make a pulling movement, which allows you to raise the dumbbell to shoulder height, keeping the elbow in semiflexion.

Raise the disc frontally until it is above the head. It is a magnificent movement to work the trapezius and the rhomboids. Press behind the neck It is a very effective exercise for the development of the trapezius, but we must be very careful in its execution, since this movement compromises the rotator cuff to a certain extent. If you are one of those who suffer from shoulder ailments, I advise you to do it with a light weight, or directly dispense with it.

Neck row with kettlebell and rope To perform this exercise you need a rope and a kettlebell. Perform the vertical row movement towards the face. This exercise is great for activating the rhomboids. The Ultimate Trapeze Workout Do the following workout two days a week. Leave between 60 and 90 seconds of rest between series.

Trapeze Workout 1 Dumbbell Shrugs: 4 sets of 12 reps. Dumbbell Land Mowers: 5 to 8 sets of 8 to 15 reps on each side. Disc Front Raise: Use a light weight that allows you to perform reps with as little rest as possible. Contractor back, 4 sets of 20 reps. Be careful if you suffer from shoulder injuries, as the repetitive movement of raising the head above the head can affect the rotator cuff.

My advice is that if you suffer from tendon inflammation, do not do this exercise. Trapeze workout 2 Press behind the neck: perform 5 series of about 8 to 20 repetitions. Barbell Shrugs: 4 sets of 12 reps. Rowing with rope and kettlebell: 4 sets of 12 to 20 repetitions. Back in Contractor: 4 sets of 20 reps.

Reference Carter, Paul. Traps are the new abs. For t-nation [Reviewed May ]. Share on facebook.

Trapezius Workout (SORE IN 6 MINUTES!!)