Best Beginner Trapezius Workouts With Barbells

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 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.