Most Effect Trap Exercises That you Must Know in 2022

If somehow you are unable to perform quality trap exercises, then you will not be able to develop your perfect body shape. The trap muscles originate from base of your neck and ends at middle of your back. By targeting these muscles, you will be able to distinguish yourself from those who are training their biceps and core only.

Her we will be discussing best trap exercises that will not only build good looks for you but also help you balancing your weight training. These exercises might new to your routine, but they were always there since long and many have already benefited from it. You might want to learn about them to boost up your workout routine.

Farmer Walk

Everyone lift heavy weights for strength gaining as part of their regular workout routine. One the other hand that also means, you are ignoring other trap exercises that can bring you good results. The farmer walk is one of the unique exercise that specifically target your trapezius muscles. Here is the guide to perform this exercise in correct way:

• You need to pick and hold kettlebell or dumbbell in both hands on either side of your body
• Stand straight and hold this upright position as you used to engage your core and back
• Take measured steps while maintaining upright posture without and bend in the upper body
• Atleast cover 40 to 60 meters of distance if you are using light weights. And 20 to 30 meters if you are in the middle range. 10 to 15 meters for heavy weight

Single Arm Dumbbell Upright

This exercise involve majorly the elbow. The movement of this exercise starts from elbow and will end at elbow also. This will be a lot helpful to maintain correct posture. Here is the guide to execute this exercise

• Using overhand grip, grab the dumbbell in one hand and place the very hand in front of your body
• Now, raise the dumbbell up by maintaining mind muscle connection with elbow and bring the weight towards your chin
• After that, bring the weight back to the exact same position where the lift was started
• Complete the reps from one arm and then switch to the other arm.

Face Pull Trap Targeting

This exercise is often overlooked and is considered to be one of the most effective trap exercises. That exercise specifically target your lower trap muscle and help to gain strength there. This exercise gives you flexibility, either you can perform it with cable machine or with resistance band. Here is the guide for these trap exercises:

• First, set the cable on machine at the eye level
• Using overhand grip, grab the rope in both hands
• Remember that while pulling cable towards your face you must squeeze your shoulder blades. Also you need to make sure your elbows remain at highest position and your back is straight
• Bring the cable close to the face as much as possible. Then hold the position there and then slowly retreat to the starting position. Then repeat for next rep

Bent over Y

This exercise again target lower trap muscle and effective for muscle strength there. This exercise requires from you to go with light weight and proceed with workout by maintaining perfect mind muscle connection. Here is the guide for Bent over Y exercise:

• You need stand upright with foot shoulder-width apart
• Pick up the dumbbell in either hand such that your thumb facing up
• Bend at the hip point and maintain that position for a while
• Lift your arms with weights as they are forming Y shape with head at the center
• Hold the Y shape for  a short while and then go back to the previous position