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Trap Exercise Session: For The Real Body Builder
Qualified bodybuilders would say that it is not necessary to perform separate trap workouts simply because when doing back, shoulder and chest exercises, the traps muscle is also worked. This is the reason why trap exercises are limited; they are only to be performed along with often the workouts of other important muscle groups. However, among these very few trap exercises are ones that actually work and even expert bodybuilders exercise themselves.
Let us take a look at 2 trapezius exercises and find out their pros and cons.
Shoulder Shrug
This kind of Trapezius exercise can be performed weightless or with the help of dumbbells or perhaps a barbell. If you decide to practice this weightless, it is wise to observe the open palm technique as this will reduce arm strain while performing this easy Trapezius exercise.
While maintaining normal posture, keep your body calm, your arms shoulder width apart and your shoulders drooped to their lowest point. This is the starting position. Now shrug up the absolute highest you can go and put a small amount of pressure at this point by holding the position for about 2 seconds. Slowly lower back to starting point before repeating the whole process. You can also try rotating your shoulders as you shrug up as a variation. The actual rotating of the shoulders is absolutely not compulsory and should only be done with light weight, as to not injure your shoulder joints.
The shoulder shrug is one of the most popular trap exercises because of its simplicity and convenience. A lot of people the luxury to practice this Trapezius exercise in their own convenient time and place. Nevertheless, one downside about this workout is when performed along with weights, many bodybuilders, especially beginners tend to apply weight heavier than needed resulting in joint and muscle injury.
Low Pulley Row to Neck
The low pulley row to neck is one of the trap exercises that bodybuilders in the intermediate degree practice. Aside from the traps muscles, this exercise also works the biceps, the middle back as well as the shoulders.
Sit at a sitting down row station with both the legs stretched but slightly bent in front of you. It is crucial that your back is straight while performing this Trapezius exercise. Using your palms down, grip the rope handle and slowly pull it up to your neck height. The handle must rest on top of your shoulders as well as your elbows away from your body.
Although the low pulley row to neck is one of the most effective traps exercises and works many important muscle groups, bodybuilders with bad posture are not advised to practice this exercise as it may cause back and arm joint and muscle strain.
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