Trapezius Muscle Workout With Resistance Tubes

The trapezius, also called traps, is a kite-shaped muscle that attaches at the top of your neck, and extends between your shoulder joints, running down the center of your back. This muscle supports various muscle groups, enabling you to lift things like furniture and grocery bags. When you condition the trapezius muscle, you can target the upper, middle and lower regions for a workout. A resistance tube can replace barbells, dumbbells or machines in strengthening exercises, and is a versatile tool that you can use anywhere from the office to at home.

  1. Upper Traps

    • Exercises that target the upper traps include shrugs, upright rows, seated rows and the overhead press. Shrugs are the optimal exercise for working your traps, according to “Men's Health Maximum Muscle Plan: The High-Efficiency Workout Program to Increase Your Strength and Muscle Size in Just 12 Weeks” by Thomas Incledon and Matthew Hoffman. To perform a shrug, stand in the middle of the tubing with both feet together. Grab the ends of the tubing at hip level with arms extended. Exhale and slowly shrug your shoulders, drawing them upward to your ears; avoid sticking out your head. Inhale and return to the starting position. Perform two sets of 10 to 15 reps. To boost the intensity of the exercise, pause at three different levels on the descent, holding each position for a three-count.

    Middle Traps

    • To work your middle traps, you can do reverse flyes, seated rows and bent-over rows with resistance tubing. For example, to perform a bent-over row, stand with feet shoulder-width apart and knees slightly bent. Anchor the middle of the tubing under your feet, taking hold of the ends of the tubing. If the tubing has handles, use an overhand grip with palms facing you. Bend at the waist until your upper trunk is parallel to the ground; make sure to keep your back straight. Bend and lift your elbows to stretch the tubing upward. At the peak position, your elbows should be higher than your back with forearms perpendicular to the ground. Hold for a second and lower the tubing to shin height to complete one rep. Perform a minimum of one set of 12 to 15 reps.

    Lower Traps

    • An effective exercise to condition your lower traps and triceps is a dip with tubing. Sit on a bench, placing your hands on the edge of the seat. Run the tubing behind your neck and over your shoulders. Grab the ends of the tubing in your hands. Walk your feet forward, bend your elbows and lower your buttocks off the bench. Plant your feet hip-width apart with shins perpendicular to the floor and knees aligned over your feet. Exhale and push your body up, extending your arms and working against the resistance of the tubing. Perform three sets of 10 reps.

    Tips and Considerations

    • Resistance tubing is a versatile tool. If you shorten the tubing, you can increase the resistance. If you’ve anchored the tubing to a stationary point, you can increase the distance between the anchor point and your hold to boost resistance. Doubling the tubing is yet another option to escalate the load. If you aim to stimulate growth in muscle mass, you should be using the strongest resistance. Although tubing is hardy and durable, check it periodically for cuts, nicks and dents. You don’t want it snapping in the middle of an exercise.