Trap Exercises for Women: Complete Guide

Trap Exercises for Women on the middle back muscles are more crucial than ever. According to 19-time World Champion and 45-time National Champion Robert S. Herbst, strong middle back muscles such as the rhomboids and middle trapezius can help women maintain proper posture by aligning the shoulders with the ears, bringing the head back on top of the spine, and preventing the dreaded "dowager's hump."Since the epidemic, we've become more sedentary, spending hours on Zoom meetings and staring at our phones. We have lost the capacity to bring our shoulders back, extend our waists, and keep our heads up.

According to Jordan Duncan (Doctor of Chiropractic), the trapezius muscles join to the head, neck, mid-back, shoulder blade, and collarbone, forming a kite shape.He states, "Trap exercises that target the middle and lower traps are an excellent choice for a variety of reasons." They improve posture, shoulder control, and injury avoidance.Jake Harcoff (MS, CSCS, TSAC-f, CISSN) states, "These workouts will not make you overweight. You will notice your posture improving and your shoulders returning to their natural place."

Workout Blueprint: Trap Exercises

• Frequency: 2-3 times per week
• Benefits: Improve posture, reduce neck pain, and strengthen the trapezius muscles.
• Equipment Needed: Dumbbells, kettlebell.
• Space Required: Small area
• Assistance Required: Yes, for initial sessions
• Who Should Avoid: Individuals with severe shoulder or neck injuries and anyone who has undergone surgery recently.

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Trap Exercises For Women With And Without Weights

A thorough upper body workout, including a back and shoulder workout, can help you improve your trap definition and reach your fitness objectives. Weightlifting and bodybuilding are both examples of resistance or strength exercise that focuses on muscular development. In your workout program, you may use dumbbell exercises like the bicep curl, barbell activities like the squat, cable exercises like the cable row, isolation exercises like dumbbell lateral raises, and complex exercises like lunges.

Finding fitness motivation is essential for sticking to a continuous training schedule, and the following exercises might serve as fitness inspiration:

1. Shrugs 

Shrugs are a movement patterning exercise to improve strength and posture. You can do them at home or at the gym, with or without weights.

Steps

• Stand straight with your feet shoulder-width apart, shoulders rolled back and down, knees relaxed, and looking front. You may hold a 2-pound dumbbell in either hand.
• Raise your shoulders as much as possible. The goal is to get your shoulders to your ears.
• Pause at the peak of the shrug to increase the contraction in your upper traps.
• Gently release the shrug and bring your shoulders back to their original position.
• You may also perform this workout while seated.
• Do three sets of eight repetitions. 

Read also: 5 Effective Open And Closed Kinetic Chain Exercises

2. Farmer’s Walk 

The Farmer's Walk is the second most effective exercise for strengthening and toning the middle trapezius and rhomboids. This workout is often referred to as farmer carries. It is a full-body training workout that strengthens the core and grip. You'll need weights to execute this exercise. If you don't have dumbbells or kettlebells at home, you can take water bottles instead.

Steps

• Place the weights on the floor on either side.
• Stand straight with feet hip-width apart. Roll your shoulders back and look forward.
• Bend your knees and lower your body without bending your torso forward. Pick the weights and look forward.
• Walk 10 steps with the weights while keeping your core engaged and shoulders in a neutral position.

Quick Tip: Alternatively, hold the weights above your head and keep your arms straight while walking. This variation of the farmer’s walk targets the lower trapezius. 

3. Blackburn Exercise 

Blackburn exercise targets the lower and middle trapezius along with the rhomboid muscles. This exercise can be done at home or at the gym without any equipment.

Steps

• Lie on your stomach on a mat or bench. Keep your arms outstretched to your sides, palms facing down.
• Squeeze the shoulder blades together and raise the arms without bending the elbows.
• Count to five and relax.
• Repeat this 15 times.

Read also: BEST GYM CARDIO WORKOUT PLAN

4. Prone I & T 

Prone I & Ts are also a great way to target the trapezius and reduce shoulder curvature and muscle tightness.

Steps

• To do prone I, lie on your stomach with your arms straight out in front of you and your thumbs up.
• Now, lift both hands off the floor.
• Count to three and relax.
• To do the prone T, lie on your tummy with your arms straight out to the side and your thumbs up.
• Lift your hands off the ground.
• Count to three and relax.
• Do each exercise twelve times.

5. Wall Push-Ups 

Wall push-ups are also great for strengthening the middle trapezius, latissimus dorsi, chest, and arms. You can do this exercise at home or at the gym.

Steps

• Stand approximately 2 feet away from the wall and face it.
• Place your palms flat on the wall, shoulders relaxed, arms outstretched. This is the starting position.
• Bend your elbows and get your upper body close to the wall, maintaining your back straight.
• Pause for a bit, then return to the starting position. 

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