Best Trapezius Workouts With Garage Gym For Women
About
Garage gyms are equipped with a collection of versatile tools, such as barbells, dumbbells, benches, pull-up bars, and squat racks, all suitable for a variety of exercises.
The trapezius muscles, or traps, located in the upper back between the shoulders, can be effectively targeted with isolated exercises like shrugs and other back-focused workouts.
While exercise programming does not significantly differ between genders, generalized preferences and physical characteristics are considered for optimal adaptation. For women, adjustments are centered around averages of 5'5" and 140 pounds at 34 years of age, acknowledging the variability in individual ability.
Integrating these factors can lead to tailored and effective training sessions to strengthen and condition the traps effectively.
Workout 1
Trapezius
Upright Row
15reps25lbs25reps25lbs35reps25lbs45reps25lbs55reps25lbs
Barbell Shrug
18reps40lbs28reps40lbs38reps40lbs
Dumbbell Shrug
110reps15lbs210reps15lbs310reps15lbs
Barbell Behind The Back Shrug
112reps30lbs212reps30lbs
Dumbbell Upright Row
112reps10lbs212reps10lbs312reps10lbs
Scapular Pull Up
15reps25reps35reps45reps55reps
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Generate My PlanThe 6 Best Trapezius Exercises with Garage Gym for Women
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1. Upright Row
SETS LOGGED1,999,854Trapezius Strength85 mScoreTrapezius
BarbellsThe 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.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs2. Barbell Shrug
SETS LOGGED1,111,797Trapezius Strength100 mScoreTrapeziusBarbellsThe 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.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs3. Dumbbell Shrug
SETS LOGGED2,582,465Trapezius Strength93 mScoreTrapezius
DumbbellsThe 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.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs4. Dumbbell Upright Row
SETS LOGGED1,553,175Trapezius Strength45 mScoreTrapeziusDumbbellsThe 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.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs5. Barbell Behind The Back Shrug
SETS LOGGED117,301Trapezius Strength99 mScoreTrapeziusBarbellsThe 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.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs6. Scapular Pull Up
SETS LOGGED246,127Trapezius Strength48 mScoreTrapezius
Pull Up BarThe 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.
Sets, Reps, Weight17reps27reps37reps47reps
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