Athletes do not particularly strive to work out the trapezoid, this is not their favorite pastime. Especially beginners do not like exercises for this muscle group, because they want to catch up with a lot of basic arrays, such as pectoral and lats. And only over time, beginners understand that trapeziums give a very good visual effect of “enormity”. In order to pump them up, it is not necessary to visit gyms or purchase expensive devices. It is enough to have a pair of dumbbells. Now we will take a closer look at how to pump up the trapezoid with dumbbells, and what function this muscle performs.

Anatomy and functions of the trapezius
The trapezius muscles are located in the upper back, they border on three muscle groups: the latissimus dorsi, neck and shoulder muscles, forming a triangular shape. By developing muscles, you can ensure the normal functioning of the shoulder girdle + neck, as well as prevent possible damage to the collarbone or cervical vertebrae during serious stress. For high-quality development, the muscle should be worked out in three opposite directions:

Upper region of the trapezoid. Responsible for raising the entire shoulder girdle and scapula. This area swings with shrags with weights in the form of dumbbells or barbells (you can place shells in front of you, behind you and on your side);
The middle region of the trapezium. Responsible for bringing the shoulder blades to the spine. This area can be pumped up with bent over rows with free weights, cable machines, and wide-grip pull-ups;
The lower region of the trapezium. Responsible for lowering the scapula and shoulder girdle. You can pump up by lifting the load above you, for example, a dumbbell bench press.
How to pump up a trapezoid with dumbbells
Many are of the opinion that it is not necessary to train this muscle group, because it is involved in almost all other exercises and is involved in everyday situations (such as going to the market for groceries). So, whoever thinks so is deeply mistaken, such a load is not enough for the trapezium and therefore they need targeted study.

The best exercise for pumping trapeziums are shrugs, which can be performed in several ways. The difference may be in the projectile, the side of its placement, the width of the grip, the starting position, but in any case, the same principle applies – raising the shoulders as high as possible. Now Let’s take a closer look at how to swing a trapezoid with dumbbells.

Shrugs with dumbbells

It works out the top of the trapezoid as much as possible and catches the middle. Dumbbells, in this case, have a great advantage over the barbell, because the amplitude of movement is much greater, which means that the study of the trapezium will be more effective. The result of the shrugs will be an increase in muscle volume, which will give visual massiveness to the athlete and improve posture. The location of the dumbbells can be different, it is more common to hold them in front.

Warm up beforehand. Set your feet shoulder-width apart, take dumbbells and place them in front. The arms should be straight without a bent elbow, no need to strain the biceps or forearms, just hold the projectiles in your hands;
Keep your back straight, chest forward, shoulders back. Draw in your stomach a little, look forward;
Raise your shoulders with a powerful movement while inhaling and do it as high as possible. In the peak contraction, hold a short pause of a second or two. Do not make rotational movements, you just need to raise up and lower;
Slowly lower the dumbbells while inhaling, trying to go down to the lowest mark, this is necessary for a good muscle stretch;
Choose the right weight so that you can do 3-4 sets with the right technique, with the number of repetitions in each 10-15 times.
This exercise is also the answer to the question of how to pump up a trapezoid with dumbbells at home. By the way, shrugs can also be performed on a bench with an incline or on something that will give an incline. In this position, more load will go to the middle part of the trapezoid.

Incline dumbbell row

This is another way to pump up the middle part of the trapezium. It is important to take into account the correct execution of the technique, in which the desired muscle group will participate:

Feet shoulder width apart, the angle of inclination depends on your flexibility, but the more horizontal to the floor, the better;
Keep your back straight, and keep a natural deflection in the lower back, if it is uncomfortable, then you need to slightly straighten up to a comfortable position;
This exercise trains the rear deltas, but if you reduce the shoulder blades as much as possible, then you will feel how to swing the trapezoid with dumbbells in this exercise;
Hands with shells are lowered, you need to raise them on the exhale. In the process of lifting, the elbows should be retracted to the sides, two hands form visually straight line, i.e. you need to pull at chest level. Work only at the expense of the rear deltas and back muscles, hands only hold the dumbbells, like hooks;
At the top point, bring the shoulder blades together as much as possible and linger in this position for a second, and then lower the dumbbells to the starting position while inhaling.
In order to fully work out the target muscle, we will continue to study the question of how to pump up the trapezoid with dumbbells. And we have the lower region.

Dumbbell press up

Everything is extremely simple here, only when the dumbbells are fully squeezed up, the lower section of the trapezium swings up.
How to pump up a trapezoid with a barbell
The group of exercises will not differ from the options with dumbbells, the principle and movements are the same, only the projectile used differs. Of course, it is easier to perform exercises with a barbell, less energy is spent on balancing each arm separately and you have to work together. But there are also disadvantages, a reduced range of motion and an increased total weight of the projectile. Now просто рассмотрим, как накачать трапецию штангой:

Shrugs with a barbell
Bent over row
Bench press up
Trapeze options
Undoubtedly, shrugs are the main exercise in pumping the trapezius muscles. If you fully understand this issue, you can add to the complex and thrust to the chin. And if you come to the gym, then even more opportunities will open up. You can’t think of anything for the upper area, except for shrugs, except to change the projectile and go to the Smith machine or the lower block, we train the middle area with pulls in cable simulators (pull from above, below, in front – it doesn’t matter, the main thing is to bring the shoulder blades together as much as possible). Well, the pumping of the lower region, as well as the upper one, can only be diversified by Smith or a hammer.

We examined how to swing a trapezoid with dumbbells and a barbell. It remains only to compose the program, it will be up to you to pump the trapezoids along with the entire back or with the deltas. Eat right and supply the body with everything necessary for muscle growth.

Masses to you and relief!