The trapezius is one of the major back muscles and is responsible for rotating and lifting of the shoulder blades or the scapula. This muscle also helps with extending and raising the head at the neck. Usually considered to be a superficial muscle, the trapezius covers most of the upper back and the posterior of the neck. It is made up of the left and the right trapezius muscles that are proportionally distributed and and gradually converge at the spine.
Many bodybuilders are proud of their ability to showcase well-defined traps. And they are right to do so, because this is one of the more difficult muscle groups to work on. The only way you can enlarge the size of your traps is by lifting heavy. The more the weight, the bigger the traps. mobiefit Fitness Icon, Chaitra Narendra is a pro at lifting weights and the secret to her well-defined trap muscles are the Barbell Shoulder Shrugs. She says that the barbell shrug is possibly the only exercise that will effectively work on your your left and right trap muscles.
- Stand up straight with your feet at shoulder width distance and using a pronated grip with palms facing downwards, hold the barbells with both hands.
- Remember to keep your hands at a little wider distance than your shoulders.
Pro Tip: If you find it difficult to hold on to the barbell, use wrist wraps for a better grip for this exercise.
- The next move is to raise your shoulders without using your biceps.
- Breathe out and hold this contraction.
- Slowly return to the starting position and breathe in simultaneously. This will form one repetition.
- Repeat for 4-5 sets of 15-20 reps with 90 seconds rest.
- To train your front and back, Chaitra also shows you how to superset your shrugs. Do the barbell shrugs behind the back as soon as you are done with one rep for the front.
- 4-5 supersets should be enough to set your traps ablaze.