Exercises to Help Develop Your Trapezius Muscles

The trapezius muscles are the most superficial muscles of the posterior neck and the upper trunk. When seen together, they form a diamond-or kite-shaped muscle mass. The trapezius muscles extend the head. They also cause the elevation, depression, abduction and the stabilization of the scapula.

Here are some exercises to help develop your trapezius muscles.

1.Barbell Shrug. You hold a barbell with your both hands; place it in front of your body, with your hands apart in a shoulder width distance or a little wider. As you stand, you keep your feet on the ground in a shoulder width distance apart with the bar hanging in front of your body at the length of your arms. To start, you try drooping your shoulders as low as possible. Then you raise your shoulders up as far as you can do so. You can try rotating your shoulders as you go up in a semicircular motion, in a front to back motion. You can go on as much as you comfortably could and then you return to your position as the start.

2.Behind the Back Barbell Shrug. You hold a barbell with your both hands; place it at your back, with your hands apart in shoulder width distance or a little wider. You try to shrug your shoulder going up as high as you can go and then you squeeze it for some seconds. You then bring the bar down all the way as far as you can do. Make sure that you do this as slowly as possible to avoid a sudden strain on your neck and your shoulders. If you want to position the barbell to its original position, you can have it placed in a bench or a rack and you can start all the way with the exercise as you pick the barbell from there.

3.Incline Shoulder Raised with Dumbbells. You have yourself seated on an inclined chair or bench that will hold your back properly and rest your body on your lower thigh with dumbbells on both hands. You bring the weights on your shoulders and then you lean back. You position the dumbbells just above your shoulders and allow your shoulders to extend. As you raise your arms, you do it as high as you could. And as you lower it down, bring it to the level of your shoulders and then you repeat for 16 counts.

4.Dumbbell Shrug. You hold the dumbbells with your both arms. As you stand, you keep your feet on the ground in a shoulder width distance apart with the dumbbells hanging at the side of your body at the length of your arms. To start, you try drooping your shoulders as low as possible. Then you raise your shoulders up as far as you can do so. You can try rotating your shoulders as you go up in a semicircular motion, in a front to back motion. You can go on as much as you comfortably could and then you return to your position as the start.

These exercises require you to take on heavy objects. Make sure that you have a good check with your doctor before starting this program.