There is far more to the trapezius muscle than meets the eye. The traps are not just the muscle that sits on top of your shoulders. The traps actually travel a large portion of your spine. When well developed, the traps take on the look of a cobra hood.
The traps are divided into three portions. Those portions are referred to as the superior, medial, and inferior fibers. All three parts serve similar, but different functions.
- Stand with your mid-foot under the bar and grip the bar with your hands, about a shoulder width apart.
- Bend your knees, then lift the bar by straightening your back. It is important to keep your back straight.
- Stand to your full height and hold.
- Lower the bar to the floor by bending your knees and keeping your back straight.
- Grasp the bar with an overhand grip, arms and shoulders fully extended.
- Pull your body up until your chin is above the bar.
- Lower your body back to starting position.
- Place your right leg on the top end of the bench so that your knee and shin rest flat on the bench, your foot hanging off the end.
- Bend your torso towards the floor and support yourself with your right arm by placing your palm flat against the bench.
- Grip the weight with your left and, and pull it straight up to the side of your chest. Repeat the motion.
- Switch the supporting leg and arm to work the other side.
Seated Cable Row
- Sit with your back straight on the machine and grip the handles.
- Pull the handles back using your arms. Your legs and torso should be at a 90° angle. Push out your chest.
- Pull the handles towards your body until your hands are beside your abdomen.