Are you looking for a workout that targets your trapezius muscles? Look no further! This 30-minute workout includes a few exercises that will help you build stronger, more defined traps. The exercises are straightforward and can be done at most gyms with basic equipment. You’ll be doing barbell shrugs, dumbbell upright rows, cable face pulls, and dumbbell shrugs. Don’t worry if you’re not familiar with these exercises – we’ll explain them all step-by-step. Remember to use weights that are challenging but manageable, and to warm up and stretch before and after the workout. Let’s get started!
1. Barbell Shrugs (4 sets of 10 reps): Stand with your feet shoulder-width apart and hold a barbell with an overhand grip. Lift your shoulders up towards your ears, pause at the top, and then lower the weight back down to the starting position.
2. Dumbbell Upright Rows (4 sets of 10 reps): Stand with your feet shoulder-width apart and hold a pair of dumbbells with an overhand grip. Lift the dumbbells towards your chin, keeping them close to your body, and then slowly lower them back down to the starting position.
3. Cable Face Pulls (4 sets of 12 reps): Attach a rope to a cable machine at chest height. Hold the rope with an overhand grip and pull it towards your face, keeping your elbows high and wide. Pause at the end of the movement, and then slowly lower the rope back to the starting position.
4. Dumbbell Shrugs (4 sets of 12 reps): Stand with your feet shoulder-width apart and hold a pair of dumbbells with an overhand grip. Lift your shoulders up towards your ears, pause at the top, and then lower the weight back down to the starting position.
Remember to use weights that are challenging but allow you to maintain proper form. Also, don’t forget to warm up before starting the workout and stretch afterward to prevent injury and reduce muscle soreness.
