Trapezius Bodyweight Workout

The trapezius muscle group is collectively called the traps. It's the three muscle fibers located on your upper back that extend upward along the nape of your neck. The trapezius is one of the main muscle groups that add bulk and definition to your upper body. You don't need to lift heavy weights to work out your trapezius muscle. Instead, try incorporating some compound body-weight exercises in your strength building routine.

  1. Inverted Row

    • The inverted row is an exercise that will add definition to your middle and lower trapezius muscle. You will also feel the inverted row working your lats, deltoids and lower biceps. It's simply a great body-weight exercise. Begin by lying down beneath a fixed horizontal bar. The higher the bar is, the lower the resistance. So for the maximum strength building potential, be sure to set the height no higher than arm's length. Line up your shoulders with the bar and pull your body upward, until your elbows are fully bent. Hold the position momentarily and then lower yourself back down. Perform seven to 10 repetitions for a dynamic trapezius workout.

    Standard Pull-up

    • The standard pull-up is a body-weight exercise that will help strengthen the trapezius muscle of your upper back and neck. Pull-ups can also help round out a circuit routine that includes other upper body exercises like dips and curls. The pull-up is versatile. You can vary the grip from overhand to underhand and adjust your stance from wide to narrow. However, the pull-up action engages the trapezius muscle in each one of these variations. To get the most out of this exercise, hold the tension at the height of the pull-up for a few seconds and then lower your body to the ground slowly.

    Scapular Pull-up

    • A scapular pull-up differs slightly from the standard version in that it targets the trapezius muscle group. Sometimes it's called the reverse shrug or straight arm pull-up. Start out by facing a pull-up bar and adopting a wide, overhand grip. From a hanging position, keep your arms straight and extend your chest slightly forward. You should feel the tension in your upper back and lower neck. Now, pull your body up toward the bar. Keep your arms straight and flex behind your shoulders. This will lift your body only a few inches but it forces your trapezius muscles to do all the work.

    Inverted Shrug

    • The inverted shrug is a body-weight exercise that is designed specifically to isolate the trapezius muscle. You'll need to use the parallel bars or a set of gymnastics rings. Start off by facing the bars and squatting down toward the floor. Reach up and grasp the parallel bars. Your palms should be facing the sides of your head. Next, kick your legs through the opening in the parallel bars and suspend your body upside down. You can use a partner to help stabilize your body if you have trouble maintaining position. Once you are upside down, raise your body up by shrugging your shoulders. Lower yourself back down and repeat.