Muscle workout for strengthening: trapezius

by | Exercise and Fitness, Muscle Workouts, Sports Fitness


Two easy exercises to strengthen your trapezius muscles.

Trapezius push-ups

Assume the push-up position.

Create a diamond shape with your hands, keeping your hands beneath the centre of your chest. Keep your arms and body straight with weight on your toes and balls of your feet.

For an easier option, shift your weight onto your knees.

Bend your elbows, keeping them close to your body. Lower your body toward the floor until your chest touches your hands. Push your body up and away from the floor.

Do 3x sets of 20 reps.

Upright row

Hold a pair of dumbbells in an overhand grip. Hold weights in front of your thighs with palms facing your body.

Keep weights close to your body as you pull dumbbells up toward your chest. Elbows remain flared during movement.

Squeeze your traps as you pull up and stop just shy of the weights touching your chin. Pause for 1 to 2 seconds. Lower the dumbbells back to the starting position.

Do 3x sets of 8 to 12 reps


The exercises and information included in this article are general. If possible you should seek more personalised exercise advice and have your strength training tailored to your individual needs. If you have an existing injury or any health problems, or you do not already exercise regularly several times each week or you are middle aged or older, first check with your doctor about your suitability for a resistance training programme.

Before starting your resistance training, ask a trained fitness instructor about the correct technique involved in such a programme, including ways to progress your fitness gradually and minimise injury risk.