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Trapezius Exercises

in Shoulders Exercise


Main Muscle Worked: Shoulders

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Trapezius Exercises - Exercise Guide

Step 1

Upright Rows
Grab a barbell with an overhand grip with your hands 8 to 10 inches away from each other.

Step 2

Keep it close to your body and lift it slowly until the bar almost touches your chin. Your whole shoulder belt should rise as you lift the barbell with your back kept straight. You will feel the traps contract if you do this step properly.

Step 3

Slowly lower the barbell until your arms are back to the starting position.

Step 1

Heavy Upright Rows
Grab a heavy barbell with an overhand grip. Your hands should be 12 inches apart. Let the bar hang down at arm’s length in your front.

Step 2

Lift it straight up until it almost touches your chin. Cheat your way by swaying with your back and pushing with your legs with some help from your calves.

Step 3

Slowly lower bar back to starting position.


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