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Exercises for the trapezius muscle / neck
Are you prepared to specifically train and strengthen your trapezius muscle? Within our exercise overview, you will discover a variety of workouts to fortify and sculpt your trapezius muscle. From shoulder raises to shrugs, we provide a wide range of exercises to activate your trapezius muscle and develop a strong and well-defined neck area.
Exercises for the trapezius muscles
Are you desiring to train your trapezius muscle specifically and develop a strong neck and upper back area? Within this comprehensive overview, we provide a wide array of effective exercises to strengthen and sculpt your trapezius muscle. Whether it's about shrugs, front raises, or neck pulls, we present exercises suitable for everyone. Let's get started on building an impressive trapezius muscle!
Shrugs with the Theraband
The movement of the head with the help of Therabands is an excellent method to strengthen the muscles in the neck area. The execution is relatively straightforward, with a focus on the upper muscle fibers of the trapezius. Thanks to the elastic Theraband, there is the possibility to moderately regulate the intensity of the training.
Shrugs at the multi-press
The Multistation is an extremely versatile device in the gym. Head tilts on the Multistation support you in targeted training for the upper part of the trapezius muscle. The guiding rail makes it easier for beginners to perform the movement.
Compared to free head training, you receive support during the exercise movement, thereby avoiding serious errors. These could lead to injuries and reduce the effectiveness of the training.
Shrugs on the cable pull
A cable machine tower is standard equipment in every fitness studio. If you want to target your neck or, more precisely, the upper fibers of the trapezius muscle, you can perform head tilts on the cable machine.
With head tilts on the cable machine, you benefit from maximum flexibility. At the same time, the elastic cables are particularly gentle on the joints. Training effects and execution correspond to the other head tilt variations.
Shrugs on the shrug device
The head raise machine, rarely found in the gym, allows guided head tilts. Beginners often prefer to choose machines instead of starting directly with free head training. On the one hand, you benefit from guided movement, but on the other hand, this comes with less flexibility.
Shrugs with the barbell
To develop the coveted "buff neck," you can perform head tilts with the barbell. The barbell variation restricts your freedom of movement and flexibility during the exercise. The focus is solely on the barbell.
The exercise, also known as barbell head tilts or head raises with the barbell, is popular for training the upper trapezius muscle. The training effect is identical to dumbbell head tilts, although these dominate in the gym.
Shrugs with dumbbells
Head tilts with dumbbells are known as traditional head raises. With this exercise, you specifically focus on the upper part of your trapezius muscle to develop a strong neck. However, there are also critics who emphasize the disadvantages of this fitness exercise.
Since the execution of the movement is relatively simple, beginners, advanced, and professionals alike can incorporate head tilts with dumbbells. The only requirement is to avoid mistakes and feel comfortable with the exercise.
Upright barbell row
Performing head movements with the help of elastic bands is an effective method to strengthen the muscles in the neck area. The execution is relatively straightforward, with a focus on the upper muscle strands of the trapezius muscle. Thanks to the elastic band, there is the option to moderately control the intensity of the training.
Upright rowing with the SZ bar
The Multi-Station is an extremely versatile device in the gym. Head turns at the Multi-Station specifically support you in training the upper section of the trapezius muscle. The predefined path makes it easier for beginners to execute the movement.
Compared to free head training, you receive support during the exercise, minimizing the risk of serious errors. Such errors could lead to injuries and diminish the effectiveness of the training.
Upright rowing with the Theraband
A cable machine is present in every gym. If you want to target your neck, or more precisely, the upper fibers of the trapezius muscle, performing head turns on the cable machine is an option.
By doing head turns on the cable machine, you benefit from maximum flexibility. At the same time, the elastic ropes are particularly gentle on the joints. The training effect and the execution of the movement correspond to the other head turning variations.
Upright cable rows
The head lifting device, rarely found in the gym, allows guided head turns. Beginners often prefer choosing devices instead of starting with free head movements. On one hand, you benefit from the guided movement, but on the other hand, this comes with less flexibility.
Upright row with dumbbells
To shape the coveted "buffalo neck," you have the option of performing head turns with the barbell. The barbell variation limits your freedom of movement and flexibility during the exercise. The focus here is solely on the barbell.
The exercise, also known as barbell head turns or head lifting with the barbell, is popular for training the upper trapezius muscle. The training effect is identical to dumbbell head turns, although the latter dominate in the gym.
T-bar rowing on the machine
Dumbbell head turns are known as traditional head lifts. With this exercise, you specifically focus on the upper part of your trapezius muscle to develop a strong neck. However, there are also critics who emphasize the disadvantages of this fitness exercise.
Since the execution of the movement is relatively simple, beginners, intermediates, and professionals alike can incorporate dumbbell head turns. The only requirement is to avoid mistakes and feel comfortable with the exercise.
Barbell row with underhand grip
The barbell row with underhand grip provides you with the opportunity to exclusively target your latissimus using a barbell. The underhand grip involves executing the movement with elbows closer to your body. This results in a focused stress on the latissimus. Simultaneously, your biceps are engaged in this underhand grip variation. However, the barbell limits flexibility. A precise execution of the movement is more challenging, making barbell rowing with underhand grip more suitable for advanced athletes.
Barbell row with overhand grip
An effective way to train your back and shoulder muscles is the barbell row with overhand grip. The focus here is on the latissimus. Gripping the barbell above the bar creates an intensified stimulus in the shoulder and neck area, in addition to targeting the latissimus. With precise execution, avoiding excessive momentum and maintaining the correct posture, you will see rapid training success.
Classic barbell T-bar row
Another effective method for latissimus training is the classic T-bar rowing with a barbell. All you need is a T-bar and suitable fixation. Although this exercise is less common in fitness studios, bodybuilders often prefer the classic T-bar rowing with a barbell. Pay attention to maintaining a straight back and stable posture during execution. To minimize the risk of lower back injuries, maintaining a slight arch in the lower back is necessary. Beginners are advised to start latissimus training with other exercises. The classic T-bar rowing with a barbell provides variety for advanced athletes in their training routine.
Wide grip cable rowing
Rowing on the cable machine with a wide grip primarily targets the upper part of your back. In this variation, you strengthen your trapezius, shoulder muscles, and also the latissimus. For a comfortable latissimus workout, attach the lat pulldown bar to the cable machine and grip it as wide as possible. This focuses mainly on widening your latissimus by stimulating the horizontal muscle fibers.
Seated bent over lateral raise
For seated bent-over lateral raises, you only need two dumbbells. The exercise can be performed by sitting on a bench in the gym or using a chair at home. Sitting allows you to concentrate more on the execution of the movement, making this exercise suitable for beginners.
Seated bent-over lateral raises are ideal for athletes who want to ensure their rear shoulder and trapezius muscles are not neglected.
Bent-over lateral raises while standing
The classic bent-over lateral raises standing is intended for athletes who can maintain a straight upper body throughout the entire exercise. Neither a hunch nor a strong arch in the lower back is recommended when choosing the classic bent-over lateral raises for your trapezius training. The primary target muscle is the rear shoulder muscles and the trapezius.
Bent-over lateral raises on the incline bench
An alternative method for training the upper back muscles is angled lateral raises on the incline bench. The 45-degree incline of the bench facilitates the execution of the movement, as your back effortlessly assumes a natural position.
Using two dumbbells, you can now perform the traditional motion, not only strengthening your rear shoulders but also engaging your trapezius muscle. As the posterior shoulder muscles are often neglected in training plans, this exercise allows for a comprehensive upper back workout.
Reverse flys on the cable from above
Reverse flies on the cable machine from above are a widely practiced fitness exercise for strengthening the muscles in the rear shoulder region. Simultaneously, it targets the middle area of the trapezius muscle (Musculus trapezius). To execute this, position the cable machine attachments high above and then perform the characteristic reverse fly movement. The cable machine is suitable for both beginners and advanced individuals, offering dynamic and flexible movement.
Butterfly reverse on the cable tower from the front
A classic among shoulder exercises on the cable machine is the Butterfly Reverse on the cable tower from the front. Here, the main focus is on the muscles in the rear shoulder region. Additionally, it provides support to strengthen the trapezius muscle (Musculus trapezius), along with the small and large rhomboid muscles (Musculus rhomboideus minor et major). For this exercise, stand in the middle in front of the cable tower, ensuring exclusive engagement of the target muscles in the shoulder and back area.
Rowing while sitting on the machine
For fitness beginners, seated rowing on the apparatus is a recommended choice for strengthening the latissimus. In comparison to cable machines, short or long bars, the rowing apparatus provides support through the chest pad. Your upper body automatically stays upright, providing a stable feel. Consequently, when seated rowing on the apparatus, you can entirely focus on strengthening not only the latissimus but also the trapezius and deltoid muscles.
Bent-over rows with dumbbells
In inclined rows with dumbbells, you strengthen not only your trapezius muscle and the posterior shoulder muscles but primarily your latissimus. Assume an inclined position, and during the subsequent movement, focus on moving your arms only. It is crucial to carefully monitor your movements in inclined rows with dumbbells, as athletes often adopt an incorrect posture. Inexperienced beginners should initially opt for other latissimus exercises to minimize the risk of injuries with less training success.
Dumbbell rows on the incline bench
Dumbbell rows on the incline bench are a straightforward yet popular alternative for the upper back. In addition to the deltoid muscle, you particularly train the latissimus. The incline bench provides additional support, lowering the difficulty compared to traditional dumbbell rows. You can fully concentrate on loading your back muscles, requiring only an incline bench and dumbbells to train various parts of your back.
Classic one-arm dumbbell row
Rowing exercises can also be effectively performed with free weights. In traditional single-arm dumbbell rows, you strengthen your muscles in the upper and middle back, especially the latissimus. With a bent-over position, you repeat the characteristic rowing movement. Those who appreciate greater flexibility compared to cable machines can incorporate traditional single-arm dumbbell rows into their latissimus training.
Butterfly Reverse on the device
Muscles in the rear shoulder region can also be trained using the apparatus. A popular variation of this exercise is the Butterfly Reverse on the apparatus. Apparatus training is ideal for fitness beginners. If your gym has a combined apparatus for butterfly exercises, you can train not only your chest but also the muscles in the rear shoulder region.
In addition to the posterior deltoid muscle, you strengthen the trapezius muscle (Musculus trapezius pars transversa) and the large and small rhomboid muscles (Musculus rhomboideus minor et major). The execution of the exercise is quite simple – you should only be cautious not to stretch your head too far forward to prevent neck injuries. Learn more about the Butterfly Reverse on the apparatus, its execution, and potential mistakes in a separate article.