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Posts filed under TRAPEZIUS (NECK) WORKOUTS
Attach a straight bar to the low pulley on the cable station.
Stand facing the station with your feet shoulder width apart either side of the pulley.
Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
Keep your shoulders back.
Raise the bar straight up in one smooth movement, until it is just below your chin.
Hold for a count of one while squeezing your biceps and forearms.
Slowly lower to the start position and repeat.
- TAKE AN PAIR OF DUMBBELLS WITH AN OVERHAND GRASP
- REST THE DUMBBELLS ON THE THIGHS AT START POSITION
- SIMULTANEOUSLY RAISE THE DUMBBELLS ALONG THE ABDOMEN TO THE SHOULDERS
- AT THE TOP THE ELBOWS SHOULD BE HIGHER THAN THE WRISTS, ABOVE SHOULDERS
- SLOWLY LOWER BACK TO THE START POSITION AND REPEAT
- Take a pair of heavy dumbbells and place them on the floor them in parallel,either side of you
- Position your legs a little under shoulder width apart
- Kneel down and take a good grip of each dumbbell
- Once you’re happy with your grip, push up with your legs, keeping your back straight
- Hold the dumbbells by your sides, level with your thighs, palms facing inwards.
- Keeping your arms straight, raise your shoulders upwards using your trap muscles only.
- Pause momentarily at top of movement and return to start position
Barbell Shrug
Barbell Shrug is an effective exercise involving your upper trapezius.
BARBELL SHRUG
A barbell shrug is a traditional exercise for most body builders.
HOW TO DO THE EXERCISE
- Stand
up straight with your feet at shoulder width as you hold a barbell with
both hands in front of you using a pronated grip (palms facing the
thighs). Tip: Your hands should be a little wider than shoulder width
apart. You can use wrist wraps for this exercise for a better grip. This
will be your starting position.
- Raise your shoulders up as far
as you can go as you breathe out and hold the contraction for a second.
Tip: Refrain from trying to lift the barbell by using your biceps.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Variations:
You can also rotate your shoulders as you go up, going in a
semicircular motion from front to rear. However this version is not good
for people with shoulder problems. In addition, this exercise can be
performed with the barbell behind the back, with dumbbells by the side, a
smith machine or with a shrug machine.
Using a muscle roller or a rolling pin, place the roller behind your
head and against your neck. Make sure that you do not place the roller
directly against the spine, but turned slightly so that the roller is
pressed against the muscles to either side of the spine. This will be
your starting position.
Starting at the top of your neck, slowly roll down the muscles of your neck, pausing at points of tension for 10-30 seconds.
Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip:
You will need to position yourself so that your shoulders are slightly
above the end of a flat bench in order for the traps, neck and head to
be off the bench. This will be your starting position.
While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in.
Raise your head back up to the starting position in a
semi-circular motion as you breathe out. Hold the contraction for a
second.
Repeat for the recommended amount of repetitions.
Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head. Tip:
You will need to position yourself so that your shoulders are slightly
above the end of a flat bench in order for the upper chest, neck and
face to be off the bench.This will be your starting position.
While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in.
Raise your head back up to the starting position in a
semi-circular motion as you breathe out.
Hold the contraction for a
second.Repeat for the recommended amount of repetitions.
To stretch your neck:
Bend your head forward and slightly to the right.
With your right hand, gently pull your head downward. You'll feel a nice, easy stretch along the back left side of your neck.
Hold for about 30 seconds.
Repeat on the opposite side.
Begin each exercise with your neck in midline position. Your head should
be centered and not tilted forward, back, or to the side. You can do
this exercise while either lying flat on your back or sitting up.
Gently bend your head forward while bringing your chin toward your chest.
Stop when a stretch is felt in the back of your neck.
Hold position for 20 seconds.
Return to starting position.
Repeat this 4 more times.
