Trapezius exercises

Often when you train your upper body you tend to focus on the chest, but just train these muscles. neglecting the trapezes can lead to a wrong posture, a non-harmonious development of the overall figure and a limitation of flexibility.

Il trapeze it is the rhomboid muscle that is found behind the neck and which, starting from the base of the head, reaches the central part of the back, joining with the great ridge. Three bundles that compose it: ascending, descending and transverse.

To train the trapezes it is possible to use specific machines or to practice free body movements.

These are the esercizi best to develop them.

Circles and dips with your arms

Ideally draw circles with the upper limbs slowly, by simultaneously flexing the muscles of the shoulders and arms, allows the trapezes to train intensely.

  • Make large forward circles in the air, then move on to medium and small.
  • Do each type 12 times, for a total of three sets.
  • Repeat the same sequence of movements but reversing the direction of travel of the arms, and then backwards.

I dips they are another exercise that, by harnessing body weight, can be done for strengthen the trapezius muscles.

They usually take place using bars called dip bars but, if they don't have any, they can replace with the armrests of a chair o Keep your weight off the floor with your hands at your sides with the fingertips pointing forward, in a bent or L-sitting position.


Lift your shoulders, putting a weight on them, can develop the trapezius rapidly. The first few times you perform this exercise you can hold the weights tight with your hands, while acquiring familiarity it is advisable to perform the same movements by extending the arms forward, in order to intensify the results.

If you don't have them available official weights, they can be replaced with any object that has the same chosen heaviness. For beginners who have to start from a low weight, the most immediate solution could be to use two bottles of water. If you want to increase the difficulty of the exercise, you can opt for a heavy bucket, a backpack full of objects or other.

  • Perform straight-arm or shoulder-rest shoulder shrugs in three sets of 10 to 12 repetitions.
  • After each set, rest for a few seconds.

Vertical bends

This exercise fully mimics the push-ups on the arms on the ground but takes place from an upright position, bending the arms against a wall, bringing the body as close as possible to it and then pushing on the upper limbs to return to the starting position.

While it does not allow you to benefit from gravity and body weight, it stresses the upper fibers of the trapezius quite deeply.

Possible changes

there different variants of this exercise.

One of these is the put your knees on a stool, hands on the floor and lower your head to the ground, then lift it up again. Also pushups, with the hands on a medicine ball or a stability ball, they are functional to training the trapezes.

While standing, you can finally place your palms on the floor and walk with your arms forward, then bring your feet close to your hands.

Variants of the Bar Traction

Carry out the pull ups allows you to work on the trapezoids but to do it even more incisively, they can be introduced some changes.

Once you reach the highest position you can move the chest to the right, descend, rise and move it to the left.

If this dynamic is too difficult, you can modify the pull on the bar moving the left shoulder towards the right hand, then the right shoulder towards the left hand, without going down.

Swimming and similar movements

When swim freestyle, butterfly, breaststroke and backstroke all the muscles of the trapezius work, so practicing this sport is undoubtedly one of the best ways to train these muscle groups.

However, if you don't have a place to swim, there are several exercises that follow the movements.

The most immediate choice is to engage in workouts using a rowing machine or the airdyne. Both tools, acting as a sort of pedal for the arms, work the muscles of the trapezius completely.

Alternatively, you can opt for bodyweight movements, easily replicable not only in the gym but also in the home environment. For example, you can get up and down a few centimeters from a chair with your hands on the handles or use the stair handrail to do pushups.

Finally, you can stand in front of a door frame with your arms straight and press the back of your wrists as hard as possible against it for 30 seconds.

The exercises for pectorals with tools are also excellent. 

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