Well developed deltoids and trapezius muscles give a bodybuilder the broad-shouldered look. Shoulders are largely responsible for the much sought after "V-tapered look."
The trapezius (traps) muscle is made-up of three separate regions. The upper portion of the trapezius is mainly responsible for shrugging your shoulders. The middle and lower regions are used during rowing type movements. Well developed traps help to counterbalance the chest and front (anterior) deltoids. This helps to improve posture and reduce the risk of injury
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Here are are some exercises designed to target your traps. You should incorporate these in your shoulder and back workouts. Do 1-2 warm up sets for each exercise and then do 2-3 heavy sets. Do 8-12 reps per set and really focus on feeling the muscles stretch and contract with each rep.
Barbell Shrugs
This exercise is excellent for working the traps. Secondary stress is placed on the forearms from gripping the weights.
This exercise is excellent for working the traps. Secondary stress is placed on the forearms from gripping the weights.
Grip a barbell shoulder width apart. Stand upright with your feet shoulder width apart. Hold the barbell at arms length in front of you.
Keep your arms straight during the entire movement. Sag your shoulders downward as far as you can. You will feel your traps stretch, hold this position for a second. Shrug your shoulders upward and squeeze your traps at the top. Hold this position for a second. Repeat.
Cable Upright Rows
This is a good exercise for working the muscles of your shoulder girdle. Primary muscles are the traps and the deltoids. Secondary muscles are the biceps, brachialis, and the forearms.
Keep your arms straight during the entire movement. Sag your shoulders downward as far as you can. You will feel your traps stretch, hold this position for a second. Shrug your shoulders upward and squeeze your traps at the top. Hold this position for a second. Repeat.
Cable Upright Rows
This is a good exercise for working the muscles of your shoulder girdle. Primary muscles are the traps and the deltoids. Secondary muscles are the biceps, brachialis, and the forearms.
From a low pulley cable hold a rope or handle attachement. Stand upright with your feet shoulder width apart. Keep your elbows above your hands at all times. Pull the cable directly up from the starting position until your elbows are shoulder height. Hold this position for a second to maximize the peak contraction, then lower to the starting position. Repeat.
This exercise can also be done with a barbell or dumbbells. However, I personally find using a rope attachment from a low pulley much more comfortable on the wrists, elbows, and shoulder joints.
Bent Lateral Raises (also known as "Reverse Dumbbell Flyes")
This exercise works the rear (posterior) deltoids and the middle traps. Secondary stress is applied to the forearms.
This exercise can also be done with a barbell or dumbbells. However, I personally find using a rope attachment from a low pulley much more comfortable on the wrists, elbows, and shoulder joints.
Bent Lateral Raises (also known as "Reverse Dumbbell Flyes")
This exercise works the rear (posterior) deltoids and the middle traps. Secondary stress is applied to the forearms.
Grab 2 dumbbells. Bend over at the waist with your feet shoulder width apart. Keep a slight bend in the knees to prevent stain on the lower back. Hold the dumbbells at arms length in front of you with the palms of your hands facing each other. Keep a slight bend in your elbows.
Using your upper back strength, slowly raise the dumbbells to the back and upwards in a semicircular arc as far as you can. Hold this position for a second to maximize the peak contraction in the rear deltoids. Lower the dumbbells back to the starting position. Repeat.
Tips - to really isolate your deltoids you can do this exercise lying face down on a high exercise bench. This will eliminate any body motion.
Face Pulls
This exercise is excellent for building up the trapezius and upper back muscles.
Using your upper back strength, slowly raise the dumbbells to the back and upwards in a semicircular arc as far as you can. Hold this position for a second to maximize the peak contraction in the rear deltoids. Lower the dumbbells back to the starting position. Repeat.
Tips - to really isolate your deltoids you can do this exercise lying face down on a high exercise bench. This will eliminate any body motion.
Face Pulls
This exercise is excellent for building up the trapezius and upper back muscles.
On a cable pully machine use a rope attachment. Pull the rope towards your face with your elbows held high. You can use either an overhand or underhand grip. Contract your upper back and rear delt muscles by squeezing your shoulder blades together while keeping your chest held high.
Hise Shrugs
This exercise is excellent for building up the trapezius and upper back muscles.
Hise Shrugs
This exercise is excellent for building up the trapezius and upper back muscles.
Shoulder a barbell, just like you were going to do a set of squats. Keep your legs straight during the entire exercise. Simply shrug or hunch your shoulders up. You will feel your traps contract hard, hold this position for a second. Then relax your shoulders for a second, then repeat.
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