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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.