The best exercises to develop your trapezius muscles

A professional bodybuilder johnny Jackson purposefully did not develop your trapezius muscles. As a teenager he was just doing shragi at the end of each workout. As a result, he received the outstanding line that gained its popularity. Because these muscles are really help to achieve impressive look. Next, we consider how to build a-line and list the most effective exercises for developing the trapezius muscles.

Sragi with rod from behind

Slightly bend your knees and place your feet shoulder width apart. Lift the barbell and hold it behind the hips.

Raise your shoulders to your ears to maximum height and keep your arms straight. Hold the muscle in tension for a second, and then lower the weight to the starting position. Do 3 sets of at least 12 repetitions.

Sragi with a bar before itself standing

One of the most popular exercises in bodybuilding. Stand with your feet shoulder width apart to stand on the floor. Grasp the barbell with two hands straight grip, lift it and hold in front of you (palms facing the thighs; the hands it is better to wrap Boxing bandages).

It's original position. On the exhale, lift your shoulders as far as you can and hold for a second. On the inhale slowly return to the starting position. Do 3 sets of 8 repetitions.

Shragi on the simulator

Select the appropriate weight and stand with your back to the simulator directly between the handles. Grasp the handles with comfortable grip. Inhale and lower the hips. To take the starting position, press your heels into the floor, extend your hips and knees and rise.

When performing exercises your arms should remain straight. Raise weight, with a shrug toward the ears. Move your shoulders straight up and down. Make a small stop in the top position and then return to the original position. Perform 4 sets at least 10 reps.

Srage in the simulator Smith

This exercise in addition to the trapeze aimed at middle back and shoulders. First of all, set the height of the bar in the simulator around the middle of your thighs. Pick an appropriate weight. Then grasp the bar straight grip and hold the feet shoulder width apart. Your back should remain straight. Fully straighten arms and lift the bar to the starting position.

On the exhale, shake shoulders until they are closer to the ears. Then on the inhale for some time hold this position before returning to the starting position.

You can also do this exercise with the squat rack and barbells. But in this case you will have support both on the simulator Smith. So you must be carefulwhen choosing a weight to hold the correct position. Too much weight can cause injury. Specifically in this exercise, you can suffer a back. Do 3 sets of at least 12 repetitions.

Sragi simulator for calf muscles

Hold pads above the shoulders, stand on the treadmill. Now take the starting position: body straight, arms stretched along the body.

On the exhale, lift the shoulders up towards the ears and hold the position for a few seconds. On the inhale slowly return to starting position. Do 3 sets at least 10 reps.

High pull kettlebell from the rack, sumo

Select an appropriate weight dumbbell which you can hold during the exercise. Place it in the center between your legs. Use both hands to grasp the kettlebell. Feet should remain shoulder width apart. Bend your knees and move your hips.

It's original position. Now unbend your knees, simultaneously pull the kettlebell to the shoulders, raising your elbows. Then do the same in reverse order to return to the original position. Do 3 sets at least 10 reps.

Breeding simulator Pec Deck with reverse grip from a sitting position

The most important thing in this exercise is the correct position. It is aimed at middle and lower parts of trapezius muscles. Exercise should be done with full control of all movements.

Install the seat of the exerciser on the lowest position. Reverse grip grasp the handles slightly above shoulder level.

Now pull the handle back until the end, strain the trapezius muscle, hold this position for a second and slowly return your hands back. To get the result, perform at least 10 repetitions.

Pull-UPS with the mixing blades

This exercise focuses on the middle and lower parts of trapezius muscles. Select the bar and hang on it straight grip. Lift the body a few inches without the use of force of arms. Hold this position and then very slowly lower back. To get the result, do 4 sets for at least 12 repetitions.

Thrust-to-face

This is one of the best exercises for development of the rear deltoid muscles and the lower divisions of the trapezius. But be careful when doing. For this exercise, attach a rope to a block simulator. Make sure that the rope slips out of your hands and feet firmly pressed to the floor.

During the movement keep your arms parallel to the ground, and the elbows above the wrists. Then slowly pull the rope to the original position. Do 4 sets for at least 12 repetitions.

Power lifting dumbbells over your head

One of the most effective exercises for the trapezius muscles.Here you can use a large weight (including endurance). When performing exercises for the upper and middle trapezius muscles will shrink isometrically. In addition, they will work to support the arms above the head when power lifting. First, place the dumbbell between your legs then get down on your haunches to catch it.

Now a sharp jolt of the hips as quickly as possible stand and lift the weight over your head. Do 3 sets at least 10 reps.

Sragi with a barbell over your head

This exercise in addition to working with trapeze also increases the power of the upper part of the body. This is a very important and useful exercise for athletes that are actively used in competition, the shoulders and upper back. When performing exercises the shoulder joint should be protected from injury, as will be performed in rotation up with more weight.

Hold the barbell over your head as if you completed the bench press standing up. Raise your shoulders, squeeze the trapezius muscle and in the meanwhile keep the case in suspense. Keep this state for 3 seconds, slowly relax the muscles. To perform this exercise, first get in shape. And then gradually add weight. Do 3 sets at least 10 reps.