Trepezius Exercises - Best Women Workouts for Traps

30 Women with the Perfect Trapezius – Workout Motivation – How to Get a Perfectly Toned Trapezius


30 Women With The Perfect Trapezius - Workout Motivation - How to Get a Perfectly Toned Trapezius

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

Best Trap Workouts For Women: 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

Dumbbell Upright Row Trapezius Exercises

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.

Dumbbell Shrug

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!

Kayla Itsines Trapezius Workouts

Image Source: Instagram @kayla_itsines

1. Kayla Itsines – With regular trap exercises you can pick up your 90 lb. BFF.

ronda rousey exercises for traps

Image Source: Instagram @rondarousey

2. Ronda Rousey

Super fit MMA fighter, Ronda Rousey, is getting ready for her next big fight and never skips her trap workouts.

Casey Ho Trap Workouts

Image Source: Instagram @blogilates

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.

Karena Dawn and Katrina Hodgson Trap Workouts

Image Source: Instagram @toneitup

4. Karena Dawn and Katrina Hodgson

These founders of Tone It Up share great trapezius workouts online.

Tara Stiles Perfect Trapezius Exercises

Image Source: Instagram @tarastiles

5. Tara Stiles

You can sculpt beautiful trapezius muscles with yoga.

Natalie Jill Perfect Trapezius Workouts

Image Source: Instagram @nataliejillfit

6. Natalie Jill

Can you do a handstand? Trapezius workouts can definitely help get you there.

tracy anderson Exercises for Traps

Image Source: Instagram @tracyandersonmethod

7. Tracy Anderson

Tracy Anderson is the trainer to the A-listers and has an amazing back.

Mary Helen Bowers Trap Workouts

Image Source: Instagram @balletbeautiful

8. Mary Helen Bowers

Ballet isn’t just for little girls. Meet professional ballet instructor to the stars, Mary Helen Bowers.

Jordan Younger Trap Exercises

Image Source: Instagram @thebalancedblonde

9. Jordan Younger

This former vegan shares her recipes and journey towards a more balanced life on Instagram and podcast.

Rachel Brathen Perfect Trapezius Exercises

Image Source: Instagram @yoga_girl

10. Rachel Brathen

SUP yoga requires great core and back strength to stay dry. Trapezius exercises are a must before hitting the water.

jillian michaels Perfect Trapezius Workouts

Image Source: Instagram @jillianmichaels

11. Jillian Michaels

Jillian has inspired millions of women to get in shape over the years.

Heidi Powell Perfect Trapezius Workouts

Image Source: Instagram @realheidipowell

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.

Misty Copeland Exercises for Traps

Image Source: Instagram @mistyonpointe

13. Misty Copeland

Misty is not only an amazing dancer, but she is also an Under Armour athlete.

jen selter Perfect Trap Workouts

Image Source: Instagram @jenselter

14. Jen Selter

Check out Jen’s back! Can you spot her trapezius? Oh ya, she knows how to work the trap exercises!

Adriene Mishler Perfect Trap Exercises

Image Source: Instagram @adrienelouise

15. Adriene Mishler

A toned back always looks great in a swimsuit.

Christina Agulara Trapezius Workouts

Photo Source: Instagram @xtina

16. Christina Aguilera

This mom of two does yoga to keep that perfect figure.

Sohee Lee Perfect Trapezius Workouts

Image Source: Instagram @soheefit

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.

Annie Thorisdottir Perfect Trapezius Exercises

Image Source: Instagram @anniethorisdottir

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!

Jeanette Jenkins Perfect Trap Workouts

Image Source: Instagram @msjeanettejenkins

19. Jeanette Jenkins

With over 25 years of experience, Jeanette Jenkins is the Hollywood Trainer.

anna victoria Perfect Trap Exercises

Image Source: Instagram @annavictoria

20. Anna Victoria

Fit Body Guides creator, Anna Victoria, includes trap workouts with her the 12-week workout plan.

Anna Kaiser Perfect Trapezius Exercises

Image Source: Instagram @theannakaiser

21. Anna Kaiser

Anna Kaiser has trained actresses and musicians like Shakira, Sarah Jessica Parker, and Kelly Ripa.

Jennifer Cohen Perfect Trapezius Workouts

Image Source: Instagram @therealjencohen

22. Jennifer Cohen

This wellness coach has two mottos: strong is the new skinny and no gym required.

Camille Leblanc-Bazinet Exercises for Traps

Image Source: Instagram @camillelbaz

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

Jen Sinkler Perfect Trapezius Workouts

Image Source: Instagram @jensinkler

24. Jen Sinkler

This former USA rugby player is all about lifting heavy and exercises for traps.

chalene johnson Perfect Trapezius Exercises

Image Source: Instagram @chalenejohnson

25. Chalene Johnson

Chalene Johnson has sold over 10 million fitness DVDs. She actually has a Guinness Book World Record for this!

natalie uhling Perfect Trapezius Workouts

Image Source: Instagram @natalieuhling

26. Natalie Uhling

Under Armour athlete and creator of NUFit knows how to get a strong back.

Cara Marie Perfect Trap Exercises

Image Source: Instagram @misscaramaria

27. Cara Marie

MTV reality star, Cara Marie, is incredibly strong and beautiful.

madonna Perfect Trap Workouts

Image Source: Instagram @madonna

28. Madonna

We wouldn’t want to mess with her!

Gisele Bundchen Perfect Trap Exercises

Image Source: Instagram @gisele

29. Gisele Bundchen

Gisele is one busy mama, but she always gets in a workout no matter what.

Kate Hudson Perfect Trap Workouts

Image Source: Instagram @fabletics

30. Kate Hudson

Kate Hudson looks pretty fab in her own active wear line, Fabletics.

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