Women often focus too much on working their abs, legs, and glutes forgetting about their backs. But, with all the twisting, bending, and rotating we do every day, a strong and healthy back is essential. Too many people end up with injury or suffer from back pain every year. Make a strong back your 2017 fitness goal.
Perfect Female Trapezius: Exercise Motivation and Inspiration
A strong back has many benefits. A strong back helps support your spine in its proper position and increases your flexibility and range of motion. Frequent exercise, especially back-specific exercises, is integral in preventing back injury and pain. Just 15 minutes three times a week can make all the difference.
The trapezius muscle is one of the large muscles that make up the upper and middle back. It extends all the way from the occipital bone of your skull down to your lower thoracic vertebrae and your scapula (shoulder blade). Its main function is to move the shoulder blades and support your arms.
A strong trapezius muscle will improve your posture, reduce back pain, and help you in everyday movements and sports. Plus, a nicely defined trapezius muscle looks great in backless dresses and tank tops.
Best Workouts for Women: Good Routines, Great Results
Strong and toned trapezius muscles will develop with back and shoulder exercises. There are loads of different exercise variations that you can do at the gym or at home that target your “traps.” Aim to work your traps two to three times a week with the rest of your back and core.
Exercises to Get a Beautiful, Toned Trapezius
Dumbbell Upright Row
The dumbbell upright row is a great exercise to build immediate strength in your trapezius muscle. Start in a standing position with a dumbbell in each hand, palms facing your body, and your arms hanging down slightly in front of your hips. As you exhale, use your side shoulders to lift the dumbbells up as close to your body as possible until you can nearly touch your chin with the weights. Your elbows should be out like wings at the top position. Pause for a count of two and lower down to the starting position. Repeat for 10-15 reps.
Trainer Tip: Looking for a challenge? Do single-arm upright rows.
The dumbbell shrug is a simple dumbbell exercise similar to the upright row, just without the lifting of the weights, that targets the trapezius muscle. If you have a set of dumbbells, you can do this exercise anywhere. Stand with dumbbells in each hand extended downward at your side with palms facing your body. Lift the dumbbells by elevating or shrugging your shoulders as high as possible. Hold this position for a second before lowering to the starting position.
A strong, toned upper back will improve your posture and reduce your risk of injury and muscle loss. It’s time to get toned traps in 2017!