Get an incredibly muscular physique with well-developed trapezius muscles. The trapezius muscles, or traps, sit at the top and center of your back. This three-part muscle attaches at the base of your skull and continues down to the middle of your spine. Exercises that specifically target this muscle group will add both size and definition to your back, and create a solid frame. Additionally, the traps not only look great when strong and defined, but they also improve your posture and help prevent shoulder injuries.
1. Barbell Shrug
Barbell shrugs are a great traps exercise for emphasizing the upper traps and building strength. To get the most out of your shrugs, you’ll want to focus on both your grip and shoulder blade retraction. Firstly, for your grip, make sure you hold the bar with a wide grip. By doing so, the direction of the movement reflects the direction of the fibers in the muscle. Secondly, for the shoulder position, focus on pulling your shoulder blades together, rather than just up. This will make sure you have maximum activation, and therefore results.
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