Trapezius Exercise – Standing Dumbbell Upright Row
May 25, 2009 by Bodybuilding
Filed under Bodybuilding Exercises
In this post you’ll learn the correct way to complete the standing dumbbell upright row exercise for the traps or trapezius.
Exercise Details
- Main Muscle Worked: Traps (Trapezius)
- Other Muscles Worked: Biceps, Shoulders
- Equipment Needed: Dumbbell
- Exercise Type: Compound
Starting Position:
Hold dumbbells, hanging, against your upper thighs.
Keep dumbbells about 10 inches apart, thumbs facing in.
Pull dumbbells straight up until nearly even with your chin.
Keep your elbows up and out!
Finishing Position:
Keep weights close to your body and slowly return to the starting position.
Can also be done with a cable or barbell.
Watch Standing Dumbbell Upright Row Exercise On Video:
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Trapezius Exercise – Smith Machine Shrug
May 25, 2009 by Bodybuilding
Filed under Bodybuilding Exercises
In this post you’ll learn the correct way to complete the Smith Machine shrug exercise for the traps or trapezius.
Exercise Details
- Main Muscle Worked: Traps (Trapezius)
- Other Muscles Worked: None
- Equipment Needed: Machine
- Exercise Type: Isolation
Starting Position:
Stand grasping Smith bar with shoulder width or slightly wider overhand grip.
Disengage bar from the rack.
Elevate shoulders as high as possible.
Finishing Position:
Lower and repeat.
Watch Smith Machine Shrug Exercise On Video:
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Trapezius Exercise – Low Pulley Row To Neck
May 25, 2009 by Bodybuilding
Filed under Bodybuilding Exercises
In this post you’ll learn the correct way to complete the low pulley row to neck exercise for the traps or trapezius. This is like a seated row but you use a rope handle and pull to your neck.
Exercise Details
- Main Muscle Worked: Traps (Trapezius)
- Other Muscles Worked: Biceps, Middle Back, Shoulders
- Equipment Needed: Machine
- Exercise Type: Compound
Starting Position:
Sit at a seated row station and grab the ends of the rope using a palms down grip.
Sit with your knees slightly bent and your back straight.
Your back should be almost completely vertical… do not lean back!
Keeping your back in the same vertical position, pull the rope back and up to neck height.
Your elbows should be out, away from your sides.
Finishing Position:
Return slowly to the starting position.
Watch Low Pulley Row To Neck Exercise On Video:
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Trapezius Exercise – Dumbbell Shrug
May 25, 2009 by Bodybuilding
Filed under Bodybuilding Exercises
In this post you’ll learn the correct way to complete the dumbbell shrug exercise for the traps or trapezius.
Exercise Details
- Main Muscle Worked: Traps (Trapezius)
- Other Muscles Worked: None
- Equipment Needed: Dumbbell
- Exercise Type: Isolation
Starting Position:
Stand straight up with your feet at shoulder width.
Hold two dumbbells with your arms hanging at your sides.
Droop shoulders down as far as possible.
Raise shoulders up as far as you can go.
Finishing Position:
Then slowly return to the starting position.
You can also rotate your shoulders by going up in a circular motion from front to rear and then back down.
Can also be done holding a barbell instead.
Watch Dumbbell Shrug Exercise On Video:
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Trapezius Exercise – Dumbbell Incline Shoulder Raise
May 25, 2009 by Bodybuilding
Filed under Bodybuilding Exercises
In this post you’ll learn the correct way to complete the dumbbell incline shoulder raise exercise for the traps or trapezius.
Exercise Details
- Main Muscle Worked: Traps (Trapezius)
- Other Muscles Worked: None
- Equipment Needed: Dumbbell
- Exercise Type: Isolation
Starting Position:
Sit down on an incline bench with the dumbbells resting on your lower thigh.
Kick the weights to your shoulders and lean back.
Position the dumbbells above your shoulders with your elbows extended.
Raise your shoulders toward the dumbbells as high as possible.
Finishing Position:
Lower shoulders to bench and repeat.
Watch Dumbbell Incline Shoulder Raise Exercise On Video:
Media Courtesy of Bodybuilding.com