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Trapezius: Exercises, Anatomy And Tips!

Find out what exercises work best for your Traps! The smarter you are, the bigger you'll get!

Anatomy Of The Trapezius

Major Muscles That Act At The Shoulder Girdle:

Move your mouse over the following links for information on the specific muscles.

Upper Trapezius

Levator Scapulae



Top Trap Exercises


Tips: Hold a barbell with both hands in front of you with your hands a little wider than shoulder width apart. Keep your feet at shoulder width. Stand straight up with the bar hanging at arms length. Droop shoulders down as much as possible to start. Raise your shoulders up as far as you can go. You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear. Then slowly return to the starting position. Can also be down with dumbbells.

Tips: These are just like the Power Clean except that you start from a hanging position and you do not catch it at the top. Check out the Power Clean for more info.

Tips: Standing upright, grasp a straight bar connected to a cable machine with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up toward your chin, keeping it close to your body. Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most. Lower slowly to the starting position. Don't cheat by leaning forward or backward. Don't swing!

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