Yesterday I wrote an article on the only 5 trap workouts with dumbbells you need to be doing to build a strong and aesthetically pleasing upper body. If you haven’t read it, it’s right here.
Now, bodybuilding may not be for you, but maintaining good posture and avoiding back pain is definitely a must for you. And for that to happen, your trapezius has to be strong.
If you are interested in this but are too lazy to hit the gym or just do not have enough time, you are in luck! because I’ll be sharing the 7 trap workouts you can easily do in the comfort of your home whenever you feel like it.
Get ready to feel the burn and see results with these simple yet powerful exercises. If you prefer watching videos, then click the link below; if not, continue reading
1. Dumbbell Shrugs
This is an exercise used to build your trap muscle size and keep it strong. I usually include it in my arm workouts and back workouts
“The shrug is very common and easy to implement, and it’s one of the best exercises to activate the trapezius”
~ Kovacs
How do I do this?
- Grab a pair of dumbbells and stand with your feet shoulder-width apart
- Hold the dumbbells by your sides with your palms facing your body
- Lift your shoulders up towards your ears
- Hold for a count of three
- Then lower them back down and repeat for 3 sets of 15 reps to target your traps effectively.
2. Resistance Band Upright Rows
This is one of the most popular and versatile workouts out there. It’s part of my shoulder workout routine, and honestly speaking, it does the job.
You can try this with dumbbells or a barbell in your hands, but today we’re making use of a resistance band.
How do I do this?
- Take a resistance band and step on it with your feet hip-width apart
- Hold the band with both hands, palms facing your body
- Pull the band upwards towards your chin, keeping your elbows out to the sides
- Hold for a count of three
- Slowly lower back down and repeat for 3 sets of 12 reps for a killer trap workout.
3. Inverted Rows
The inverted row strengthens the back and arm muscles and trust me when i say it is more difficult than it looks, especially after a few reps.
How do I do this?
- Using a sturdy table or a bar secured between two chairs, lie underneath and grab the bar with an overhand grip
- Keep your body straight and pull yourself up towards the bar while engaging your traps and back muscles
- Lower back down with control and aim for 3 sets of 10 reps to really challenge your traps.
4. Face Pulls
This is one of the most important and versatile workouts. It helps improve posture, strengthen your upper back and shoulders, and enhance overall upper body strength.
How do I do this?
- Attach a resistance band to a door frame or a sturdy anchor at chest height
- Grab the ends of the band with both hands, palms facing down
- Pull the band towards your face, keeping your elbows high and wide
- Squeeze your traps at the top
- Hold for a count of three before returning to the starting position
- Do 3 sets of 15 reps for a great trap burn.
5. Prone Cobra
This is basically the opposite of the plank. It helps to improve and maintain your posture.
How do I do this?
- Lie face down on the floor with your arms by your sides
- Lift your chest and arms off the ground while squeezing your shoulder blades together
- Hold for a count of three
- Lower back down and repeat for 3 sets of 12 reps to target your traps and improve posture.
6. Farmer’s Walk
As I said in my previous article, this exercise is similar to carrying heavy objects in each hand while walking or at least holding them for 1 minute, making it highly effective for trap muscle development and grip improvement.
How do I do this?
- Grab a pair of heavy dumbbells or water jugs and walk around your living space for a designated distance or time (I usually do 3minutes)
- Keep your shoulders pulled back and down, engaging your traps as you carry the weights
- Aim for 3 sets of 1-minute walks.
7. Prone Trap Raises
This exercise mainly targets the traps and deltoid muscles. It helps in maintaining your posture and core.
How do I do this?
- Lie face down on an incline bench or on the edge of a bed with a light dumbbell in each hand
- Lift the dumbbells out to the sides, leading with your elbows and squeezing your traps at the top
- Slowly lower back down and repeat for 3 sets of 12 reps.
In conclusion: Trap workouts you can do at home
The trapezius does much more than just controlling your neck movement, It is very important when picking something up off the ground or lifting anything.
Tearing or straining the trapezius is very rare, so you don’t have to worry about that. It only happens to bodybuilders who attempt to overwork their trapezius with too much weight.
Remember that when performing any exercise, be certain to use the proper form. If you’re uncertain, please consult a personal trainer or other fitness professional.
Stay consistent and push yourself with each workout to see progress and achieve your fitness goals.
So let me know in the comment section if you’ll be trying out any of these trap workouts at home.
