Strengthening upper trapezius muscles with five exercises
What's the story
The upper trapezius muscles are key contributors to the mobility of your neck, shoulder, and upper back.
Strengthening these muscles enhances posture, minimizes the risk of injuries, and can help in relieving tension headaches.
This article provides a list of five effective exercises for specifically targeting the upper trapezius muscles.
By incorporating these exercises into your daily routine, you can achieve notable improvements in muscle strength and functionality.
Basics
Shoulder shrugs for basic strengthening
Shoulder shrugs are an excellent and easy exercise for beginners to target their upper trapezius muscles.
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your arms at your sides.
Slowly raise your shoulders up towards your ears like you're shrugging, hold for a moment, and then lower them back down.
Doing three sets of 12 reps will really work those upper traps!
Posture
Upright rows for improved posture
Upright rows strengthen the upper trapezius and help enhance your posture.
Stand with your feet hip-width apart and hold a barbell or two dumbbells in front of you with an overhand grip.
Pull the weights straight up towards your chin, keeping them close to your body, then slowly lower them back down.
Three sets of 10 reps are enough to effectively work the muscle group.
Shoulder health
Dumbbell face pulls for shoulder health
Dumbbell face pulls are excellent for strengthening the upper trapezius and enhancing shoulder stability.
Secure rope handles on a cable machine or resistance bands at chest height.
Pull towards your forehead while maintaining your hands apart and elbows high.
Following a pause, return slowly. Complete three sets of 12 reps.
Mobility
Overhead barbell shrugs to increase range of motion
Overhead barbell shrugs not only build strength but also improve mobility within the shoulder girdle—both crucial for upper trapezius muscles development.
Grab a barbell overhead with an overhand grip slightly wider than shoulder-width apart; keep your elbows locked out during the entire exercise.
Shrug shoulders upwards as high as possible then lower them back down slowly; perform three sets of eight repetitions.
Balance
Reverse flyes for balanced muscle development
Reverse flyes target the upper trapezius and other muscles, helping to prevent imbalances that can lead to poor posture and injury.
Hold dumbbells and bend at 45 degrees.
Lift your arms (with elbows slightly bent) to be parallel with the floor, and then lower them—aim for three sets of 10-12 reps.