The first of our trapezius building exercises is the Barbell Shrug: Grasp barbell with both hands in front, hands about shoulder width apart. Stand straight with the bar hanging at arms length and drop shoulders right down. Shrug shoulders up as far as possible, hold for a second, then gently relax shoulders slowly lowering the bar down as far as possible.
Variation: Rotate shoulders as you shrug in a semi-circular motion front to rear, then slowly return to starting position.
Dumbbell Shrug Trapezius Building Exercises
Second of our trapezius building exercises is the dumbbell shrug: Stand with feet shoulder width apart, holding two dumbbells with arms loose at your sides. Shrug shoulders up as far as possible, hold for a second and slowly relax back down. Try rotating shoulders; shrug up in a circular motion from front to rear and back down.
Rear Barbell Shrug Trap Exercise
Grasp barbell behind back, palms facing backwards. Pick up the barbell from a barbell rack or bench to get the barbell into this position. Shrug shoulders up as far as possible, hold and squeeze it for a second, then lower the bar all the way down as far as you can. You can also do these shrugs holding dumbbells as another variation of trapezius building exercises.
Grasp cable bar connected via the low pulley to the weights stack. Standing close to the pulley, use a shoulder width grip or slightly wider overhand grip. Shrug shoulders as high as possible, hold and squeeze, then lower to start position and repeat the trapezius building exercises.
Calf Machine Shoulder Shrug
Work your traps without the strain of grasping barbells or dumbbells. Use the calf machine with the shoulder pads resting on top of your shoulders. With hands on hips, shrug shoulders up as high as possible, hold for a second then slowly lower shoulders and repeat. Try leaning slightly forward or backward to shrug traps at different angles.
Low Pulley Row To Neck Trapezius Exercises
Use the rope handle at a seated row station. Whilst sitting knees bent and back straight, grip the rope palms down. Keeping your back straight and upright, pull the rope up to your neck without leaning back, sticking your elbows out each side. Relax slowly to start position and repeat these trapezius building exercises.
Standing Upright Row
Stand with feet shoulder width apart, holding two dumbbells against your upper thighs, thumbs pointing inwards. Pull dumbbells straight up close to your body to just below chin with elbows out to the sides. Relax slowly to start position and repeat. Can also be done with standing low pulley row.
Upright Barbell Row Trapezius Exercises
Last of our trapezius building exercises: Grasp barbell with both hands in front with hands shoulder width apart palms facing rear. Stand straight with the bar hanging at arms length. Keeping the bar close to your body, lift it up towards your chin sticking your elbows out each side. Lower slowly to start position and repeat.