The trapezius muscle is a muscle that connects our shoulders to our necks. If this muscle is too developed, it will cause the line connecting the neck and shoulders to become oblique instead of straight. In most cases, the trapezius muscle is oblique. Overdeveloped muscles are unsightly and will make our necks shorter and look thicker. Under such circumstances, it is easy for everyone to feel that their body shape is not good-looking. Then let’s take a look at how to train the trapezius muscles, right?

Dumbbell shrug

Dumbbell shrug, the main purpose of this action is to exercise the trapezius muscles, but it can also help everyone exercise the rhomboids, deltoid muscles, and levator scapulae muscles together. At the beginning, we first open the legs and Hold a dumbbell in your hand next to your body, with your fist facing forward. After we take a deep breath, we must hold our breath and let the trapezius muscles contract to lift the shoulders. Next, wait until the shoulders reach the highest point, pause for a while, and then exhale after two or three seconds to allow the trapezius muscles to contract. The control slowly weakened and returned to its original position. When shrugging your shoulders vertically, use more force but at a slower speed. Wait until both arms are straightened and the elbow joints can no longer bend.

Barbell shrug

The barbell shrug uses a barbell, so it is very difficult and dangerous. So when you do this action, you must pay attention to safety and put safety first before starting to do the action. First, after opening your legs, open your shoulders, then hold the barbell with a medium width and place it in front of your thighs, and use an underhand grip with your hands. After completing these actions, lift your chest, raise your head, and look forward. , lift the barbell and shrug.

Upright narrow-grip barbell row

The action of upright narrow-grip barbell rowing can also help everyone exercise the trapezius muscles. At the same time, the levator scapulae, deltoid muscles, rhomboids and biceps brachii can be exercised, so this action is also a relatively comprehensive action. After your legs are shoulder-width apart, hold the barbell in front of your legs with your hands in an underhand grip. InhaleAfter that, the quadratus muscles are exerted, and the barbell is placed at the level of the shoulders. Then, let our shoulders rise to the highest position and pause for a while, then slowly exhale and put the barbell down. When we pull the barbell up, the movement trajectory of the barbell should be parallel to the body, and the upper parts of the two elbows should be raised as high as possible to our chin, with the elbows slightly higher than the wrists.

The above three movements can exercise the trapezius muscles faster. I believe that with long-term exercise, everyone's trapezius muscles can become more beautiful.