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Athletes are aware of traps whereas laymen unintentionally work on it. It does not mean that traps are important just for athletes. To put things in perspective, your upper traps are situated in your neck, your middle traps are located in your shoulders and parts of your upper back and your lower traps are located in your middle back.
Traps are important when it comes to moving your scapula. What one must remember when they are working on their traps is that the form and the range of motion are extremely important. A lot of times, people do the right exercises but either give up too early or do not maintain the right posture.
These are absolute blunders. Not only that, you must also increase the number of reps and you must make sure that you hold the final position for a little longer. These increase the tension on your traps and increase the productivity of the workout.
However, as we know, there is a limit to everything. You might see results but you must also know when to stop. Overtraining your traps can result in issues like back pain, bad posture, decreased mobility etc. You must talk to your trainer before you start with this workout.
Now, let us look at a traps workout that will help you get a muscular back:
Exercise #1
Bent Over Y With Dumbbells
Instructions:
Step 1: Stand with your feet about shoulder width apart. Hold a dumbbell in each hand such that your thumbs face up.
Step 2: Bend at your hips and push your upper body towards the ground. Make sure that your back remains straight and your abs are pulled in.
Step 3: Now, without bending your arms, raise the weights in front of you such that your arms form a Y.
Step 4: Hold this position for 3 seconds and get back down to the initial position. Repeat.
Do 2 sets of 10 reps each.
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Exercise #2
Shrugs
Instructions:
Step 1: Stand straight with your feet hip-width apart. Hold a dumbbell in each hand and make sure that your palms face your body.
Step 2: Keep your arms by your side and do not bend your elbows.
Step 3: Lift the dumbbells up by pulling your shoulders towards your ears. Go as high as you can.
Step 4: Hold for 4 seconds and get back to the initial position.
Do 2 sets of 12 reps each.
Exercise #3
Upright Row
Instructions:
Step 1: Stand with your feet about shoulder width apart. Hold a dumbbell in each hand with your palms facing your body. Your arms should be a little less than shoulder-width apart. Place the weights close to your thighs. Make sure that there is a slight bend in your elbows.
Step 2: Lift the dumbbells by bending your elbows. Keep them close to your body throughout the exercise. Push your elbows up as you do this motion and go until the dumbbells come close to your chin. Note that your elbows will be higher than your forearms.
Step 3: Hold for a second and lower the weights down to the initial position and repeat.
Do 2 sets of 12 reps each.
Exercise #4
Dumbbell Farmer’s Walk
Instructions:
Step 1: Choose weights that add up to or are greater than your body weight. Hold a dumbbell in each hand. Stand straight and keep your arms by your side.
Step 2: Start walking and maintain a good speed. Do this for as long as you can.
Exercise #5
Dumbbell Side Raises
Instructions:
Step 1: Stand straight with a dumbbell in each hand. Your arms must be by your side and your palms must face your body. Note that your torso must be stationary throughout the exercise.
Step 2: Lift the weights up and go until your arms are almost parallel to the floor. Your elbows must be slightly bent and your palms must be tilted in a way that your pinky finger is higher than your thumb.
Step 3: Hold for a second and get back to the initial position. Repeat.
Do 2 sets of 15 reps each.
Exercise #6
Scapular Pull-ups
Instructions:
Step 1: Hold a pull-up bar with your arms about shoulder-width apart and your palms facing forward.
Step 2: As you are hanging off it, pull your body up without engaging your arms. Depress your shoulder in the opposite shrug movement.
Step 3: Hold for 2 seconds and get back to the initial position. Repeat.
Do 2 sets of 7-8 reps each.
Exercise #7
Barbell Shrug Behind Back
Instructions:
Step 1: Stand with your feet about shoulder width apart and hold a barbell with both your hands. Note that the barbell must be behind your back and your palms must face out. Keep your palms a little wider than your shoulder width.
Step 2: Pull your shoulders up and go as high as you can. Do not engage your arms for this exercise. Keep them straight and extended.
Step 3: Hold for 3 seconds and get back to the initial position. Repeat.
Do 2 sets of 10 reps each.
