The trapezius, or traps, are crucial muscles that span from the back of your neck, across your shoulder girdle, and down to the middle of your spine. The traps can be divided into three sections: the upper portion (with fibers running upward), the middle portion (fibers running horizontally), and the lower portion (fibers running downward). Strengthening your traps not only enhances your physique but also helps prevent common neck and shoulder injuries.
1. Barbell Shrugs
Barbell shrugs are among the most effective exercises for isolating and building the upper traps. To perform this exercise:
Set Up: Load a barbell and position it on the rack slightly below waist level.Grip and Stance: Stand with your feet shoulder-width apart and grasp the barbell with an overhand grip, hands about shoulder-width apart.
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