4 Best Exercises for Trapeze

Located in the upper back, the trapezius is the muscle that runs from the neck to the middle of the back. He is responsible for holding the arms and shoulders in the human body.

If you want to develop and define the muscles of your whole body, you can also do trapezius exercises to develop this area of ​​the body. With this in mind, we've separated some trapeze workout tips that you can integrate into your training program. Check below:

1. Shorter Shoulder with Dumbbells

To shrug your shoulders with dumbbells, you should position yourself standing with your feet a width equivalent to shoulder width and hold a dumbbell at home hand, with the palms facing the body.

The weights should be hanging next to the thighs, with elbows extended and shoulders back. In addition, the trunk should be straight or slightly inclined forward. The legs should be semi-flexed.

Once in the initial position, the practitioner must raise the weights and shrug the shoulders, which will cause contraction in the trapezius muscle. The next step is to wait a few seconds and lower the dumbbells, returning to the initial positioning.

Important: Be careful not to bend your elbows during the exercise, keep them still.

2. Shrug of the shoulders with bar in front

Continuing our series of exercises for trapeze, we have the shrug of shoulders with bar ahead. To begin with, a bar must be supported on a stand or on the floor. Standing, the practitioner is instructed to hold the bar with both hands, with the palms facing down. The distance between the hands should be similar to the width of the shoulders.

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The weight should be suspended just below the waist line, elbows extended and shoulders back. With the trunk straight or slightly tilted forward and the legs semi-flexed, we have the starting position of the series.

Then it is necessary to shrug the shoulders, thus giving contraction to the trapezius muscles. Finally hold the position for a few seconds and return to the starting position. Do not forget to extend your elbows throughout the exercise.

3. Shrug of shoulders with bar behind

To start the series, you need to support a bar on the floor or stand. Standing, position yourself in front of the bar and hold it behind your body with your palms facing back. The distance between the hands should be equal to the width of the shoulders.

Suspend the weight just below the butt and keep the elbows extended and the shoulders tucked back. To complete the initial position, the legs should be semi-flexed and the trunk tilted slightly forward.

The movement begins with the rise of the bar, at the same time that the shoulders are shrunk, which guarantees the contraction of the trapezius muscles. Wait a few moments and lower the bar to its starting position in a controlled manner.

Reminder: The elbows should remain extended throughout the exercise. Also, it is critical to take care not to carry your head forward or backward during movement as this increases the risk of injury in these trapeze exercises.

4. High Row with Bar

Rowing series are important exercises for trapezium because in addition to working the lower and middle of the muscle, the shoulder blade - remain stable while a weight is lifted up. With this, the shoulders will not be moved at the time of doing exercises for the chest and arms, something that can limit the force.

To do this you have to stand, leave your feet shoulder-width apart, and hold a weight bar with your palms facing up. The hands are also shoulder-width apart, and may have variations with the nearest hands (with thumbs meeting) or in a well-opened footprint. The knees should be semi-flexed and the arms extended.

Then it is time to make the upward movement with the bar: it should be raised to the height of the head and the elbows taken up well. A relevant indication is to be careful not to send elbows back, they should be erected sideways.

Other important tips for this exercise are to avoid making too much force on the neck and not moving the trunk.

Care and recommendations

Before starting to do any type of physical activity it is essential to do a medical evaluation to check how health and the body go. Regarding the exercises for trapezius, this recommendation is even more important for those who have never trained this region of the body or already suffered and / or still suffer from back problems.

It is also important to have the guidance and follow-up of a physical education professional during the series. In addition to indicating the correct technique, which prevents injuries, it can determine the frequency, intensity and number of repetitions for your trapeze exercises and help set the proper weight load on your case.

When you feel some pain or injury when working the trapeze, do not delay to inform your personal trainer about the situation to know how to proceed. Already if you have been training alone, the wisest way out is to stop the session and seek a doctor.


Do you usually include trapeze exercises in your series? Which are your favorites? Does this muscle have a good development in your body? Comment below!

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