Best Advanced Trapezius Workouts For Women

The Upright Row is an exercise that mainly strengthens your shoulder muscles, particularly the trapezius. Using a barbell helps you focus on the movement without worrying about balance, making it an effective way to build strength for activities like Olympic lifts.

How to do it

1. Stand upright and grab a barbell with both hands, shoulder-width apart, resting it on your thighs.
2. Pull the barbell up by bending your elbows and keeping it close to your body, raising it to chest height.
3. Keep your back straight throughout the movement.
4. Lower the barbell back to your thighs to complete one repetition.

The Barbell Shrug is an exercise that targets your trapezius muscles, located in your upper back. Using a barbell helps you maintain stability, allowing you to focus on lifting your shoulders effectively.

How to do it

1. Stand with your feet shoulder-width apart and the barbell at mid-thigh height.
2. Grip the barbell with hands shoulder-width apart and slightly bend your knees.
3. Lift the barbell while engaging your core and keeping your back straight.
4. Raise your shoulders towards your ears, then lower them back to the starting position.

The Dumbbell Shrug is a simple exercise that strengthens your upper back, specifically the trapezius muscles. Using dumbbells helps target each side equally and allows for a full range of motion.

How to do it

1. Stand tall with your shoulders back and feet hip-width apart.
2. Hold a dumbbell in each hand with your palms facing in and arms by your sides.
3. Engage your core by tightening your stomach muscles.
4. Lift your shoulders towards your ears while keeping your arms straight and neck relaxed.
5. Lower your shoulders back down to the starting position.

The Hammerstrength Shrug is a machine exercise that targets your shoulder muscles. It guides your movement on a fixed path, helping you focus on your form and strength.

How to do it

1. Stand upright between the machine handles set at knee height.
2. Engage your core and keep your back straight as you grip the handles with palms facing in.
3. With your arms extended and a slight bend at the elbows, lift your shoulders towards your ears.
4. Lower your shoulders back to the starting position.

The Machine Shoulder Shrug is a simple exercise that strengthens the trapezius muscles, which are located in your upper back. This beginner-friendly exercise supports your body and minimizes stress on other muscles while you focus on the shrugging motion.

How to do it

1. Stand upright in the shrug machine with handles at knee height.
2. Brace your core and grip the handles with palms facing in.
3. Keep your chest out and shoulders back while lifting your shoulders towards your ears.
4. Lower your shoulders back to the starting position.

Cable shrugs are an exercise that targets your trapezius muscles using a cable machine. This variation keeps constant tension on your muscles, making it effective for building strength in your traps.

How to do it

1. Set the pulleys to the lowest position.
2. Grab a handle with each hand, using an overhand grip.
3. Stand in the center of the cable machine with your feet shoulder-width apart and knees slightly bent.
4. Lift your shoulders towards your ears, engaging your traps.
5. Hold for a moment, then lower your shoulders back down slowly while keeping tension in your traps.

The Dumbbell Upright Row is a strength exercise that mainly works your shoulder muscles, especially the traps. Using dumbbells increases the challenge and helps address any strength differences between your arms.

How to do it

1. Stand tall with a dumbbell in each hand, arms straight down in front of your hips, and palms facing in.
2. Lift the dumbbells by bending your elbows and keeping them close to your body until they reach chest height.
3. Lower the dumbbells back down to the starting position while keeping your back straight.

The Smith Machine Shrug is a shoulder exercise that helps build strength in the trapezius muscles. Using a Smith machine provides stability, allowing you to focus on your form and effectively target the muscles.

How to do it

1. Stand tall with your feet shoulder-width apart and the Smith machine bar at mid-thigh height.
2. Grip the bar with your hands shoulder-width apart and keep your arms extended. Bend your knees slightly.
3. Unhook the bar and engage your core to keep a straight back.
4. Lift your shoulders up towards your ears while keeping your chest out.
5. Lower your shoulders back to the starting position.

The Smith Machine Upright Row is an exercise that strengthens your shoulders and upper body. Using the Smith Machine helps you maintain good form and reduce the risk of injury.

How to do it

1. Stand upright with your feet shoulder-width apart.
2. Grip the Smith Machine bar with extended arms, resting it on your thighs.
3. Keep the bar close to your body and lift it by bending your elbows toward the ceiling.
4. Maintain a neutral spine during the movement.
5. Lift the bar to chest height, then lower it back to your thighs.

Trap Bar Shrugs work your upper back, shoulder muscles, and grip strength. Using a trap bar makes it safer and easier for those with shoulder or wrist issues, while helping to build overall strength and power.

How to do it

1. Stand with your feet shoulder-width apart.
2. Hold the trap bar handles with an overhand grip and keep your arms straight.
3. Lift your shoulders towards your ears, then lower them back down.

The Barbell Behind The Back Shrug is a targeted exercise for the trapezius muscles in your upper back. By holding the barbell behind you, it ensures your shoulders remain properly aligned during the movement.

How to do it

1. Stand with feet shoulder-width apart and slightly bend your knees.
2. Grip the barbell behind your body with palms facing backward.
3. Lift the barbell by engaging your traps, moving it up a few inches.
4. Hold the raised position briefly, feeling the tension in your traps.
5. Lower the barbell back down slowly while keeping trap tension.
6. Keep your core tight, shoulders back, and chest up for good posture.

The Cable Upright Row is a resistance exercise that strengthens your shoulders and upper back. Using a cable allows for better control and constant tension, making it effective for building muscle and strength.

How to do it

1. Set the cable to its lowest position.
2. Stand with your feet shoulder-width apart and grip the bar with your palms facing down.
3. Pull the bar towards your chest, keeping your elbows above your shoulders and close to your body.
4. Slowly return the bar to the starting position and repeat.

The Smith Machine Behind the Back Shrug is an exercise that targets the upper traps and rear deltoids by using a barbell positioned behind your body. It helps improve shoulder strength while providing stability to lift heavier weights safely.

How to do it

1. Stand with your feet shoulder-width apart and set the bar on the Smith machine at mid-thigh height.
2. Reach behind you to grab the bar with both hands, keeping your arms straight and palms facing behind you.
3. Unhook the bar and stand up straight while tightening your core to maintain good posture.
4. Lift your shoulders towards your ears, keeping your chest up and shoulders back.
5. Lower your shoulders back to the starting position.

The Kettlebell Sumo High Pull is a powerful exercise that combines a sumo deadlift with a high pull. It works your glutes, hamstrings, and upper back while improving overall strength and explosiveness.

How to do it

1. Stand with your feet wider than shoulder-width, toes pointing slightly out.
2. Keep your back straight and core tight.
3. Bend at your hips and grab the kettlebell with both hands.
4. Stand up, driving your hips forward, and pull the kettlebell to shoulder height.
5. Lower the kettlebell back to the ground and repeat.

The Scapular Pull Up is a bodyweight exercise that strengthens your shoulder stability and works on pulling your shoulder blades together. It helps improve your upper back strength and posture without lifting your body high like regular pull-ups.

How to do it

1. Grip the pull-up bar with your palms facing away and hands wider than shoulder-width.
2. Start from a full hang position.
3. Pull your shoulder blades down and together, lifting your body slightly without bending your arms.
4. Think of this like a reverse shoulder shrug or bending the pull-up bar.
5. Hold for a moment and then return to the starting position.