Fix your posture with these effective exercises
What's the story
The trapezius muscle, spanning the upper back, is essential for shoulder movement and maintaining good posture.
Strengthening this muscle results in better posture and decreased discomfort in the neck area.
By adding the right exercises to your routine, you can effectively tone your trapezius.
We have compiled a list of five exercises that specifically target this area, providing a simple way to sculpt a more defined upper back.
Shrugs
Shrug your way to strength
Shrugs are the easiest and most beneficial exercise to isolate the trapezius.
Stand shoulder-width apart with dumbbells in each hand on your sides.
Raise your shoulders up towards your ears as far as you can, and then slowly lower them back down.
Doing this exercise regularly will build strength and endurance in your upper traps.
Bent-over rows
Rowing for upper back definition
Bent-over rows work your traps and the rest of your upper back muscles.
Stand with knees slightly bent, hinge at hips to lean your torso forward, and hold weights with palms facing down.
Draw weights up to your chest, keeping elbows close to your body, then lower slowly.
This move builds muscle definition and promotes good posture.
Upright rows
Elevate with upright rows
Upright rows target both the trapezius and deltoids.
Stand up straight, hold a barbell or dumbbells in front of you with an overhand grip.
Raise weights vertically along your body until they reach chest level, then lower them with control.
This exercise is great for building strength across the shoulders and upper back.
Face pulls
Face pulls for balanced development
Face pulls are great for working both the middle and lower traps.
Stand facing a cable machine set at eye level, pull handles toward your face while keeping your elbows high and wide during the motion.
Slowly return after each rep - make sure to fully extend before starting another one right away, if you want to!
Deadlifts
Deadlifts: A comprehensive approach
Deadlifts provide a full-body workout, engaging several muscles, including the trapezoid, our focus area today.
Start by standing behind a barbell on the floor with your feet hip-width apart;
bend your knees slightly and grasp the bar with both hands,
then lift until you're standing tall before carefully lowering it back down.
Maintain control throughout the exercise, ensuring safety and effectiveness.