How to Work Out Your Trapezius at Home

How to Work Out Your Trapezius at Home

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Strong traps can be accomplishd at home.

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Traps are usually considered bad; something you unexpectedly get caught in. However, the muscle group known as the traps do good things for your upper back and shoulders. The trapezius is shaped like a trapezoid and covers your upper back from the 12th vertebrae, across your shoulder blades and up the back of your neck. When you shrug your shoulders and bring your shoulder blades together, your trapezius contracts. You do not need heavy amounts of weight to strengthen the traps and it is something you can perform at home.


Warm your shoulders before you strengthen them with five minutes of activity such as walking, stair climbing or marching in place and raising your arms overhead.


Hold onto a dumbbell in each hand with your arms at your sides. Face your palms toward the sides of your legs. Keep your arms straight and shrug your shoulders to strengthen the upper fibers of the traps. Shrug your shoulders as high as possible toward your ears. Then, return your shoulders to the starting position. Perform one to three sets of eight to 12 repetitions using a weight that causes muscle fatigue for the final two repetitions of each set.


Perform shoulder packing to strengthen the middle fibers of the trapezius. Stand with your feet at hips-distance apart. Straighten your spine and look forward. Hang your arms at your sides. Move your shoulder blades down and back, almost as if bringing your shoulder blades together. Maintain the contraction for five to 10 seconds. Release and repeat the packing exercise two to four times. Perform the packing on one side at a time for workout variety.


Complete your trapezius exercises two or three days a week with a day of rest in between.

Things Needed

  • dumbbells


  • If you do not have access to dumbbells, you can use a barbell, heavy books, soup cans or full water bottles to provide resistance.


  • Always speak with your doctor before you begin any exercise program.