trapezius – My Health and Fitness

Machine Shrugs

James Tindall, PhD — Tue, 13 Dec 2016 21:45:11 +0000

Stand facing the machine. Take an overhand grip on the bar, with your hands slightly more than shoulder-width apart. If the machine allows it you can grip the bar so that your palms face each other.

1. Keep your head and back straight and shrug your shoulders as high as possible.

2. Exhale as you return to the starting position then, repeat the next repetition.

Notes:
This exercise primarily works the upper part of the trapezius and the levetator scapulae.

Dumbbell (DB) Shrugs

James Tindall, PhD — Tue, 13 Dec 2016 21:38:13 +0000

Stand with your feet slightly apart. Keep your head straight or slightly bent forward. Hold the dumbbells with your arms extended at your sides.

1. Shrug your shoulders as high and as far back as possible.

2. Lower the dumbbells back to the starting position and repeat the next repetition.

Notes:
This exercise isolates the upper and middle part of the trapezius muscles, levetator scapulae, and the rhomboids.

Barbell Shrugs

James Tindall, PhD — Tue, 13 Dec 2016 21:32:14 +0000

Begin with your feet slightly apart, facing the bar resting on a weight rack. You can also pick the weight up from the floor.

1. Take an overhand grip on the bar, with your hands a little more than shoulder-width apart.

2. Keeping your arms and back straight, contract your abdominals and shrug your shoulders upward and to the rear as high as possible.

3. Relax the shrug and begin the next repetition.

Notes:
This exercise isolates the trapezius muscles. Secondary emphasis is also placed on the deltoids.

Upright Rows

James Tindall, PhD — Tue, 13 Dec 2016 18:26:42 +0000

Stand naturally with your feet four inches to about shoulder-width apart. Heavy weight typically requires a wider stance. Keep your back straight. Take an overhand grip on the bar.

1. Inhale and pull the barbell straight upward until the bar is close to, or contacts your chin.

2. Lift your elbows as high as possible at the top of the movement. At the top of the movement they should be in a straight line with each other, about 180 degrees or a little more.

3. Exhale while you lower the barbell the starting point for the next repetition.

Notes: This exercise primarily works the upper trapezius and the medial-posterior deltoid groups. Secondary emphasis is placed on the anterior deltoids, biceps, forearm flexors, abdominals, buttocks and sacrospinalis.

A wider grip with the exercise will work the deltoids more and the trapezius less.