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For being a muscle commonly overlooked during a regular workout, the trapezius is definitely an important muscle to work out for a body builder who desires to achieve good shape and perfect posture. For body builders, weak traps become alarmingly noticeable when the lifter is in transition from one pose to another, that could be noticed from front part, back and side poses. A set of good traps really can tie the back together in flexes and also poses, and it is really evident when they've not been worked out. We'll go over a beginner workout to introduce trapezius workouts to your own shoulder routine, and then breakdown how to target specific parts of the trap muscle.

Initial stages Workout

If traps are some thing you've been neglecting in your routine, it's best to start working them with much lighter trapezius workouts, focusing on convenient movements for overall development of the muscle. The concept here is to establish a solid foundation for your traps, and once you've advanced and can determine your weaker points in the different fiber areas, move on and focus on those spots. Make sure to start off with light weights so you can have a feel for the form of the exercise. Together with the movements that concentrate on the traps as a secondary muscle in your own shoulder routine, try adding these moves in to focus on the traps:

Shrugs: 12 repetitions, 2 sets

Upright Rows: 12 repetitions, 2 sets

Advanced Workout

As soon as you have a solid base that can pinpoint your weaker spots on your traps, start by adding extra concentration in your routine to these trapezius workouts, depending on what needs work:

Weak Upper Fibers: When performing the shrug, look up on the ceiling, because this will stimulate the upper fibers more during the movements.

Weak Middle Fibers: Place more focus on performing rows, which mainly target the rear deltoids muscles, but also gives the middle fibers for the trapezius an excellent workout.

Weak Lower Fibers: Lateral pull downs and pull ups make the perfect way to activate the lower fibers of all the trapezius muscle, which are stimulated as a secondary muscle.

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