Trapezius: Upper Exercises

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*Click on either of the images above to find exercises by their muscle group

 

Exercises


The Swimmer
Summary

This is a good exercise for the whole back and glutes.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Shoulder: Rear, Core, Hip Stabilizers, Trapezius: Upper, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Seated Side Arm Raises
Summary

This exercise trains the entire shoulder musculature, particularly the lateral shoulder muscles.

  • Muscle Group: Forearms (Wrist), Shoulder: Front, Shoulder: Side, Shoulder: Rear, Trapezius: Upper, Trapezius: Middle
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength
Shoulder Shrugs with Exercise Band
Summary

This exercise strengthens the neck muscles.

  • Muscle Group: Back, Trapezius: Upper, Back: Upper
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength
Back Muscles
Summary

This is a great exercise for strengthening postural muscles.

  • Muscle Group: Back, Back: Lower, Shoulder: Rear, Core, Trapezius: Upper, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Superman on BOSU
Summary

A great exercise to work the lower back.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Neck, Core, Hip Stabilizers, Trapezius: Upper
  • Equipment: BOSU
  • Categories: Strength, Core
Diagonal Rear Delt Exercise with Band
Summary

This is a very simple shoulder exericse

  • Muscle Group: Back, Lats, Shoulder: Front, Shoulder: Side, Shoulder: Rear, Trapezius: Upper, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Tube or Band
  • Categories: Strength
Upright Row with Band
Summary

The upright row targets the front and side (anterior and lateral) as well as synergists such and the trapezius. When using an exercise band you can increase or decrease the challenge of the exercise by changing the strength of the band.

  • Muscle Group: Biceps, Shoulder: Front, Shoulder: Side, Shoulder: Rear, Trapezius: Upper, Trapezius: Middle, Trapezius: Lower
  • Equipment: Exercise Tube or Band
  • Categories: Strength
Dumbbell Partial Forward Shoulder Raises
Summary

This free weight exercise is designed to strengthen and tone the front deltoids.

  • Muscle Group: Serratus Anterior, Shoulder: Front
  • Equipment: Free Weights
  • Categories: Strength
Cat Stretch
Summary

This is a simple back stretch exercise.

  • Muscle Group: Back, Back: Lower, Neck, Trapezius: Upper, Back: Upper, Back: Middle
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates
Swimming
Summary

This is a quick and easy exercise to work your lower back and glutes.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Neck, Core, Hip Stabilizers, Trapezius: Upper
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Superman
Summary

This is a simple and fun exercise to work your lower back.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Neck, Core, Hip Stabilizers, Trapezius: Upper
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Back Extensions on the Mat (Beginner)
Summary

This is a simple exercise to strengthen your low back.

  • Muscle Group: Back, Back: Lower, Neck, Core, Trapezius: Upper, Trapezius: Middle, Back: Upper, Back: Middle
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Back Extensions on the Mat (Intermediate)
Summary

This exercise focuses on strengthening the lower back.

  • Muscle Group: Back, Back: Lower, Neck, Core, Trapezius: Upper
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Neck Stretch Forward
Summary

This exercise is designed to relieve tension in the neck.

  • Muscle Group: Neck, Trapezius: Upper
  • Equipment: None
  • Categories: Stretches
Lateral (Side) Neck Stretch
Summary

Simple Side Stretch for the neck.

  • Muscle Group: Neck, Trapezius: Upper
  • Equipment: None
  • Categories: Stretches

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