Trap Workouts and Routines

In order to have effective trap workouts, you need to understand what traps are. This way you know where to focus your workouts and what muscles you are developing, building and strengthening. Basically, the trapezius muscles are located on the upper and mid areas of the back. These muscles include the upper, lower and middle portion.

The upper portion starts at the top of your neck and extends down to the lateral area of the collarbone. The mid portion starts at your cervical spine extending outward and attaching onto the shoulder blade. The lower portion starts along the thoracic vertebra and like the mid portion traps, this forms a triangular shape that ends at the shoulder blade. Here are a few trap workouts that can help you build strong traps.

Seated row workout. Basically, this exercise targets all three portions of your trapezius muscles. You need dumbbells or resistance band for this. First, you need to sit on the floor. Extend your legs outward and make sure to keep an erect posture. Your abs should contract. Your neck should be straight and you have to pull your shoulders back. While holding the dumbbell or resistance band, you need to slowly pull your arms back and bend your elbows. You will have to move your elbows behind your back. Maintain this position and then repeat. Do 12 reps of this in 3 sets.

Overhead press. You will need barbells or dumbbells for this. To do this, you need to assume a standing position with your feet apart. Holding your dumbbells with your hands facing out, bend your elbows until your hands are in even position with your shoulders. Slowly, extend your elbows, pushing the dumbbells or barbells over your head. Hold this position and then lower the weights down. Do 12 reps of this in 3 sets.

Lateral Raise. You need an incline bench and dumbbells for this one. Lie face down with your chest and belly flat on the inclined bench. Holding dumbbells in each hand, allow your arms to hang down. Your palms should be facing in. Slowly extend you arms out. Your arms should be raised straight but keep your elbows soft. Bring your arms in position with your back. Hold this position for a second and then lower your arms. Do 12 reps of this in 3 sets.

These are effective trap workouts that will help you build strong and big traps in no time.