To make your back look powerful and beautiful, you must definitely pay attention to training the trapezoid. They are located between the “wings”, deltas and neck muscles, and resemble a triangle in shape.

Moreover, in order to succeed, you must separately pump the upper, lower part of the trapezoid, as well as their middle. That is, you will have to work in three directions, and different exercises for the trapezoid muscles will help you with this.

Jams at home
You can achieve success both by visiting the gym and by training at home. However, in any case, you will have to use certain sports equipment and tools. Exercises ideal for training trapeze at home:

Dumbbell row with one hand;
Shrugs with dumbbells;
Reverse shrugs on uneven bars.
For the first exercise for the trapezius muscles, a horizontal bench is needed, but you can also use two stools put together. Place the knee of your left foot on one of them, and lean on the other with your left hand.

Lean forward slightly and pull your chin to your chest. You should take a dumbbell in your right hand, which you will lower and raise, bending your elbow in a plane parallel to your body. When you’re done with one hand, change position and start working with the other.

To do shrugs with dumbbells, you need to stand up straight and take the weights in both hands. Loosely lowering them along the body, begin to pull your shoulders up. Thus, solely due to the work of the trapezium, you will lift the load. Just don’t bend your arms or strain them.

Reverse shrugs on uneven bars can be done, for example, on a yard sports ground. You must grasp the bars with your hands and lift your own body weight. Having reached the highest point, linger in it for at least 10 seconds. Thus, the trapezoid training will be as effective as possible.

Exercises in the gym
Of course, all the options that were described above can be used not only for working at home, but also for exercising in the gym. However, here you will have even more options. In many videos about trapeze training, you probably noticed that athletes often do the following exercises:

Rod pull to the chin;
Shrugs with a barbell in front of the chest;
Shrugs with a barbell behind your back.
In this case, the thrust is performed in accordance with the classical technique, and shrugs with barbell should be done according to the same principle as shrugs with dumbbells. These are the best exercises for the trapezoid, but if in doubt about your technique, check out the video.

Tips
Before you start pumping the trapezius muscles in the gym or at home, be sure to warm them up. Vigorous arm swings, circular rotations and other simple exercises will help. In addition, before starting a workout, it is recommended to hang a little on the crossbar.

At the end of effective exercises for the trapezoid, stretching should be done. Thanks to this, you will return ease to your movements, get rid of the feeling of stiffness and other unpleasant phenomena. Yes, and muscles due to the influx of blood containing oxygen will grow faster.