Practiced bodybuilders would say that it is not necessary to do separate trap workouts merely because when doing back, shoulder and chest workout routines, the traps muscle is worked. This is the reason why trap exercises are limited; they are only to be performed along with all the workouts of other vital muscle groups. However, among these few trap exercises are ones that work and even expert bodybuilders train themselves.
Allow us to take a look at 2 trapezius exercises and see their pros and cons.
Shoulder Shrug
This particular Trapezius exercise is usually performed weightless or with the help of dumbbells or a barbell. If you opt to practice this weightless, I suggest you observe the open palm technique as this will reduce arm strain while conducting this easy Trapezius exercise.
While maintaining normal posture, keep your body comfortable, your arms shoulder width away from each other and your shoulders drooped to their lowest point. This is your starting position. Now shrug up the absolute highest you can go and put a small amount of pressure at this point by holding the position for about 2 seconds. Slowly lower back to starting point before repeating the whole routine. You can also try rotating your shoulders as you shrug up as a variation. The rotating of the shoulders is absolutely not required and should only be done with light weight, as to not harm your shoulder joints.
The shoulder shrug is one of the most popular trap exercises because of its simplicity and convenience. People have the luxury to practice this Trapezius workout in their own convenient time and place. However, one downside about this workout is when performed using weights, many bodybuilders, especially beginners 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 one of the trap exercises that bodybuilders in the intermediate degree do. Aside from the traps muscles, this exercise also works the biceps, the middle back and the shoulders.
Sit at a sitting down row station with both the legs stretched but slightly bent in front of you. It is crucial that your back is straight while performing this Trapezius exercise. Using your palms straight down, grip the rope handle and slowly pull it up to your neck height. The handle should rest on top of your shoulders as well as your elbows away from your body.
Although the low pulley row to neck is one of the most effective traps exercises and works many important muscle groups, bodybuilders with bad posture are not advised to practice this exercise as it may lead to back and arm joint and muscle strain.
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