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Trap Exercise Session: For The Genuine Body Builder
Expert bodybuilders would maintain that it is not necessary to do separate trap workouts simply because when doing back, shoulder and chest workouts, the traps muscle is usually worked. This is the reason as to why trap exercises are limited; they are only to be performed along with the workouts of other important muscle groups. Nevertheless, among these few trap exercises are ones that actually work and even expert bodybuilders practice themselves.
We intend to take a look at 2 trapezius exercises and see their pros and cons.
Shoulder Shrug
This Trapezius exercise may be performed weightless or perhaps with the help of dumbbells or a barbell. If you decide to practice this weightless, it is advisable to observe the open palm method as this will reduce arm strain while conducting this easy Trapezius exercise.
While maintaining normal posture, keep your body relaxed, your arms shoulder width apart and your shoulders drooped onto their lowest point. This is your starting position. Now shrug up the absolute highest you can go and put a little pressure at this point simply by holding the position for about 2 seconds. Slowly lower back to starting position before repeating the whole process. You can also try revolving your shoulders as you shrug up as a variation. The rotating of the shoulders is absolutely not mandatory and should simply be done with light weight, as to not harm your shoulder joints.
The shoulder shrug is one of the most popular trap exercises because of its simplicity and convenience. Individuals have the luxury to practice this Trapezius exercise in their own comfortable time and place. However, one downside about this workout is when performed with weights, many bodybuilders, especially novices tend to apply weight heavier compared to needed resulting in joint and muscle damage.
Low Pulley Row to Neck
The low pulley row to neck is one of the trap exercises that bodybuilders in the intermediate level practice. Aside from the traps muscles, this training also works the biceps, the middle back and the shoulders.
Sit at a sitting down row station with both your legs stretched however slightly bent in front of you. It is crucial that your back is straight while performing this Trapezius exercise. With your palms down, grip the rope handle and also slowly pull it up to your neck height. The handle should rest on top of your shoulders as well as your elbows away from your body.
Though the low pulley row to neck is among 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 result in back and arm joint and muscle strain.
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