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.
Trap Workouts: 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 Trap Exercises: Good Routines = Great Results
Strong and toned trapezius muscles will develop with back and shoulder exercises, primarily trapezius exercises. There are loads of different exercise variations that you can do at the gym or at home that target your “traps.” Aim to perform trap workouts 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 one of the great trap exercises 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 one of the most effective exercises for traps, as it isolates the 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!
1. Kayla Itsines – With regular trap exercises you can pick up your 90 lb. BFF.
2. Ronda Rousey
Super fit MMA fighter, Ronda Rousey, is getting ready for her next big fight and never skips her trap workouts.
3. Casey Ho
POP Pilates founder, Cassey Ho, not only has great YouTube video workouts, but her own active wear line. Oh, and she definitely knows a few exercises for traps.
4. Karena Dawn and Katrina Hodgson
These founders of Tone It Up share great trapezius workouts online.
5. Tara Stiles
You can sculpt beautiful trapezius muscles and perfect legs with yoga.
6. Natalie Jill
Can you do a handstand? Trapezius workouts can definitely help get you there.
7. Tracy Anderson
Tracy Anderson is the trainer to the A-listers and has an amazing back.
8. Mary Helen Bowers
Ballet isn’t just for little girls. Meet professional ballet instructor to the stars, Mary Helen Bowers.
9. Jordan Younger
This former vegan shares her recipes and journey towards a more balanced life on Instagram and podcast.
10. Rachel Brathen
SUP yoga requires great core and back strength to stay dry. Trapezius exercises are a must before hitting the water.
11. Jillian Michaels
Jillian has inspired millions of women to get in shape over the years.
12. Heidi Powell
Even as a working mother of 6, Heidi Powell stays in incredible shape and knows exactly how to put together trap workouts.
13. Misty Copeland
Misty is not only an amazing dancer, but she is also an Under Armour athlete.
14. Jen Selter
Check out Jen’s back! Can you spot her trapezius? Oh ya, she knows how to work the trap exercises!
15. Adriene Mishler
A toned back always looks great in a swimsuit.
16. Christina Aguilera
This mom of two does yoga to keep that perfect figure.
17. Sohee Lee
Bikini model, Sohee Lee, shares her Stanford University knowledge, and trapezius workouts, with fitness lovers on her own podcast and Bodybuilding.com.
18. Annie Thorisdottir
This Icelandic beauty has been named the Fittest Woman in The World twice at the CrossFit Games. And her back looks like she does trapezius exercises every day. Seriously!
19. Jeanette Jenkins
With over 25 years of experience, Jeanette Jenkins is the Hollywood Trainer.
20. Anna Victoria
Fit Body Guides creator, Anna Victoria, includes trap workouts with her the 12-week workout plan.
21. Anna Kaiser
Anna Kaiser has trained actresses and musicians like Shakira, Sarah Jessica Parker, and Kelly Ripa.
22. Jennifer Cohen
This wellness coach has two mottos: strong is the new skinny and no gym required.
23. Camille Leblanc-Bazinet
This French-Canadian woman was the 2014 fittest women at the CrossFit Games. Oh, she’s also a chemical engineer too. #badass
24. Jen Sinkler
This former USA rugby player is all about lifting heavy and exercises for traps.
25. Chalene Johnson
Chalene Johnson has sold over 10 million fitness DVDs. She actually has a Guinness Book World Record for this!
26. Natalie Uhling
Under Armour athlete and creator of NUFit knows how to get a strong back.
27. Cara Marie
MTV reality star, Cara Marie, is incredibly strong and beautiful.
We wouldn’t want to mess with her!
29. Gisele Bundchen
Gisele is one busy mama, but she always gets in a workout no matter what.
30. Kate Hudson
Kate Hudson looks pretty fab in her own active wear line, Fabletics.