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Trap Workout Routines: For The Real Body Builder
Qualified bodybuilders would say that it is not necessary to do separate trap workouts because when doing back, shoulder and chest workouts, the traps muscle is usually worked. This is the reason why trap exercises are limited; they are only to be exercised along with the workouts of other important muscle groups. However, among these few trap exercises are ones that really work and even expert bodybuilders practice themselves.
We intend to take a look at 2 trapezius exercises and see their benefits.
Shoulder Shrug
This Trapezius exercise can be performed weightless or with the help of dumbbells or a barbell. If you choose to practice this weightless, it is best to observe the open palm method as this will reduce arm strain while conducting this easy Trapezius exercise.
While maintaining normal stance, keep your body relaxed, your arms shoulder width apart and your shoulders drooped to their lowest point. This is your starting position. Now shrug up the highest you can go and put a little pressure at this point simply by holding the position for about 2 seconds. Slowly and gradually lower back to starting position before repeating the whole process. You can also try rotating your shoulders as you shrug up as a variation. The rotating of the shoulders is not mandatory and should simply be done with light weight, as to not harm your shoulder joints.
The shoulder shrug is regarded as the most popular trap exercises because of its simplicity and convenience. Individuals have the luxury to practice this Trapezius exercise in their own convenient time and place. However, one downside about this exercise is when performed with weights, many bodybuilders, especially novices tend to apply weight heavier than needed resulting in joint and muscle damage.
Low Pulley Row to Neck
The low pulley row to neck is regarded as the trap exercises that bodybuilders in the intermediate level practice. 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 your legs stretched however slightly bent in front of you. It is crucial that your back is straight while executing this Trapezius exercise. With your palms 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.
Though the low pulley row to neck is among the most effective traps exercises and works many important muscle groups, bodybuilders with bad posture are generally not advised to practice this exercise as it may result in back and arm joint and muscle strain.
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