Today was I did my killer back and trap workout that I have been doing for a few weeks now. It is just about time to switch it up. You don’t want to do the same workout to long or your body will just plateau. In order to break that you have to switch up your routines.
Lets face it though when it comes to working out, most of us focus heavily on our legs, arms, and abdominal muscles. While keeping these muscles toned is absolutely important, focusing too heavily upon these muscle groups and these muscle groups alone can lead our bodies to look disproportionate, and can also increase our chances of injury. That is why it is absolutely imperative that we take the time to give ourselves a proper back and trap workout.
A strong back helps improve posture, and works to constantly reinforce the body against dangerous neck injuries. Building up both your upper and lower traps allows you to gain a stronger back, and an overall stronger body- the less you are using your neck to compensate means the less chances you have of injuring yourself during those big lifts. That’s why we’ve gathered a list of the three best back and trap workouts: because you’re body deserves it!
Workout |
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Back & Trap Workout |
Weight | Weight | Weight | Weight | Weight | Weight |
| Low Cable Face Pull | ||||||
| Shoulder Shurgs | ||||||
| Pull Ups | ||||||
| Up Right Bench | ||||||
| Verticle Push Up 3 sets of 10 | ||||||
The Best Back and Trap Workout
1. Low Cable Face Pull. Target Area: Traps.
The Low Cable Face Pull is the perfect workout for the gym rat with an underdeveloped neck muscle structure. Attach a rope to the lower part of an adjustable cable rack. Make sure that you are using a vertical cable rack. Position yourself approximately two feet away from the machine, in order to allow yourself the proper angle for really firing up those traps. Choose a weight that is heavy enough to make you really have to work by the end of your set, but not so heavy that you are forced to cheat in order to get through a whole set. Reach forward, grasp the cable, and pull. Do not cheat by standing too close, or by moving your feet while shrugging. If you want results, you’ve got to commit to the challenge.
2. Shrugs. Target Area: Traps
Your traps are the target area here, but your back will also benefit from this back and trap workout. Select the highest weight you can in order to get the most out of your shrugs. Many people tend to lean towards lighter weights, but if you’re looking to really build that muscle, it is important that you opt for weights that really challenge you and get you sweating. Not only will lifting heavier help you to build muscle more quickly and effectively, but if you choose not to break between shrugs, you will also be benefiting from a true burn workout. Simply isolate the back and neck and use these muscles to raise your shoulders towards your ears. DO NOT cheat your shrugs by pumping your arms. Want an extra challenging workout? Try some barbell shrugs on for size.
3. Scapular Pull Up. Target Area: entire back.
These pull ups focus largely on your scapula, so demand a lot of muscle work from your upper back and trapezium. Grip a pull up bar and allow your legs to hang by bending them back at the knees. From this hanging position, pull yourself just a few inches upwards, making sure NOT TO USE YOUR ARMS (we know- it’s tempting). You can do this by executing a reverse shrugging motion, which will force downwards your shoulder girdle, and raise you upwards. When you reach the top of your lift, pause, in order to force your muscles to really work. Then slowly release, and repeat.
*results may vary
*consult your doctor before you start any new diet or workout
Invest in your health.
BodyBuilding By John