What are the best exercises to really work the upper and middle trapezius muscles?

Answer 1

My therapist at Temple gave me some exercises done with 1 to 3 pound weights for my traps after I had surgery. You can up the weights to suit your needs, I had them low because I had stability issues and needed to regain muscle strength. They are a bit complex but I will try to post. If you have any questions feel free to message me and I'll do my best to answer.

1. Inverted Chest Fly w/ weights
- stand, feet shoulder width apart, one wieght in each hand, arms at your sides.
- bend at the waist, extend the weights in front of you parallel to the ground
- raise both weights out to the sides until parallel with your shoulders
- slowly lower back to starting position
- 3 sets of 8

2. Bent Elbow Inverted Chest Fly w/ weights
- stand, feet shoulder width apart, one wieght in each hand, arms at your sides
- bend at the waist, extend the weights in front of you parallel to the ground
- raise both weights out to the sides until parallel with your shoulders
- bend elbows in until weight touches your shoulder
- extend elbows back to full open positin
- return slowly to starting postiion
- 3 sets of 8

3. Inverted Tricep Kickbacks w/ weights
*This is a swimmer-specific exercise aimed at strengthening the shoudlers and triceps while increasing range of motion*
- stand, feet shoulder width apart, one wieght in each hand, arms at your sides
- bend at the waist, low, elbows bent to shoulders, weights in hands
- extend elbows back and raise to point of reisstence
- hold for 3 counts
- return to starting position slowly
- 3 sets of 8

4. Inverted Superman
- stand, feet shoulder width apart, one wieght in each hand, arms at your sides, head looking at the floor
*make sure your head stays down during this exercise!*
- bend at the waist, extend arm parallel to floor
- raise arms straight up and out in front of your head Superman style
- hold for 3 to 5 seconds
- return to starting position slowly
- 3 sets of 8

5. Standing Shrugs
*Can be done forward, backward and up*
- stand, feet shoulder width apart, one wieght in each hand, arms at your sides
- shrug your shoudlers forward, backward or up, hold for 3-5 count
- return slowly to starting posiiton
- 3 sets of 8

Hope these help!!!

Answer 2

1

Answer 3

Exercise Answer:
Here are two of the best exercises I like for the upper and middle trapezius areas:

* Low Cable Rows To Neck

* Barbell Shrugs Behind The Back

Answer 4

1. shrugs (barbell or dumbell)
2. lat pulldown machine but keep hands close together and pull behind head. you should hit the upper traps.

Answer 5

Get an Abb Lounge. IT works the muscles and helps not to break your budget.

Answer 6

Shoulder shrugs.

Answer 7

deadlifts. But you will really need to do it properly and with heavy enough weights.

Answer 8

single dumb bell, bent over row's