Tag Archives: trapezius

6 “Back” Defining Exercises

back By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

When looking from behind and we see the structured anatomy of a well-defined back, we cannot help but want to see that individual’s front side holds in store. In order to acquire such features it takes a fitness artist’s touch to cultivate such a sculpted look.

Let’s take a look at the anatomy the #FitnessArtist must sculpt.

  • The lats and trapezius (aka traps) span the largest area, running from the base of the neck all the way down to the hips. They make up the bulk of the back’s muscle mass and generate the most force. The traps are not just the humps on top of your shoulders, they also dominate the inner part of the upper back.
  • The rhomboids, infraspinatus, and teres are smaller muscles that run diagonally across the width of the upper back. Aesthetically, they add definition and distinct cuts behind the scapula (your shoulder blades). They are typically targeted while working the lats and traps (via rows, pull-ups, etc.).
  • The erector spinae runs vertically in columns along the vertebrae and makes up most of the muscle in the lower back. It is a critical element in all-around core strength.

Exercises: (3 sets for 15 repetitions), progression set add weight, reduce rep #.

1) Pull-ups w/ weighted plates

Pull-ups w. weighted platesPrimary Muscles: Lats, posterior deltoids, rhomboids, infraspinatus, elevator scapulae, etc.

  1. Secure weight belt around hips and add desired weight.
  2. Step up and grasp bar with overhand wide grip.
  3. Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.

2) Core ball prone extensions w/ weight plate

Core ball prone extensions w. weight platePrimary Muscles: Erector spinae, iliocostalis, longissimus, spinalis

  1. Prop yourself up on a core ball holding a weight plate with arms crossed to secure the plate.
  2. Without arching your back, slowly bend your torso forward until it forms a 45º angle with your legs.
  3. Squeeze your lower back and raise your body back up to starting position. Repeat.

3) Lat pull downs (narrow, wide, palms facing grips)

Lat pull downsPrimary Muscles: Lats, trapezius, posterior deltoids, middle back, erector spinae

  1. Find a lat pull down machine with interchangeable clips. Place two hand grips on it.
  2. With palms facing one another, lean back 70 degrees and pull down sliding your hands alongside your rib cage, then out wide to 90 degree hinges, then palms facing you narrow pulls. Repeat.

4) Single arm cable rows

Single arm rowsPrimary Muscles: Upper back, trapezius, latissimus dorsi, erector spinae, etc.

  1. Sit on a secured bench and grasp cable stirrup with one hand. Straighten lower back and position knees with slight bend.
  2. Pull cable attachment to side of torso, slightly twisting through waist. Pull shoulder back and push chest forward during contraction. Return until arm is extended and shoulder is stretched forward. Repeat.
  3. Continue with opposite arm.

5) Weight plate lifts

Weight plate liftsPrimary Muscles: Posterior deltoids, upper back

  1. Choose a weight plate and stand with your feet around shoulder width apart.
  2. Hold the weight plate with your palms facing one another at the 3 and 9 o’clock positions. Let the weight plate rest on your thighs. Straighten your back, tense your mid section and pull your shoulders back, taking the weight off your thighs and holding it about 5 inches from your body. This is the starting position.
  3. Keeping a slight bend in your elbows, raise the plate up until your arms are parallel to the floor.
  4. Pause, and then slowly lower the plate back to the starting position. Repeat.

6) Bosu ball loaded push-ups

Bosu ball loaded push-upsPrimary Muscles: Pectoralis major

  1. Lie prone on floor with hands slightly wider than shoulder width placed on the dynamic side of a bosu balance trainer.
  2. Raise body up off floor by extending arms with body straight.
  3. Keeping body straight, lower body to the bosu ball by bending arms to 90 degrees and then hold your weight for 15 seconds. Repeat.

Be sure to connect with us!

Sources:

http://www.muscleandstrength.com/

– GoogleImages

6 Trapezius Exercises You Will Love

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

Posterior deltoids and trapezius muscles give us a broad-shouldered look, that leaves many in awe of such a finely sculpted upper back or the “V-tapered look.” The trapezius (traps) muscle is made-up of three separate regions. The upper portion of the trapezius is mainly responsible for shrugging your shoulders. The middle and lower regions are used during rowing exercises. Exercises that focus on the traps help to counterbalance the chest and front (anterior) deltoids. This leads to improved posture and reduces the risk of injury.

Trapezius6 Trapezius Exercises You Will Love

Upright Cable Row

up right cable row

  1. Grasp a straight bar cable attachment that is attached to a low pulley with palms facing your thighs. Grip the cable slightly less than shoulder width. Start with the bar resting on top of your thighs, your arms extended with a slight bend at the elbows and your back straight.
  2. Use your shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. While lifting the bar, your elbows should always be higher than your forearms. Be sure to keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the bar back down slowly to the starting position. Repeat.

Kettlebell Sumo High Pull

kettle bell sumo

  1. Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. To start set your hips back as far as possible, with your knees bent. Keep your chest and head up.
  2. Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position. Repeat.

Dumbbell Shrug

Dumbbell Shrug

  1. Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
  2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Emphasize arms extended at all times. Only the shoulders should be moving up and down.
  3. Lower the dumbbells back to the original position. Repeat.

Bent Over Lateral Raises

Bent Over Lateral Raises

  1. While holding a dumbbell in each hand, stand with knees slightly bent and back arched forward.
  2. With palms facing torso, extend arms out to sides with the elbows slightly bent.
  3. Raise the arms until elbows are at shoulder height and arms are parallel to the floor.
  4. Try to bring the shoulder blades as close together as possible when the arms are raised.
  5. Slowly lower the dumbbells to the starting position. Repeat.

Staggered Feet Face Pulls

face pulls

  1. Attach a rope to a cable machine and stagger your feet as in a natural walking position.
  2. Grab the rope with both hands and pull the weight towards your face.
  3. Keep your upper arms parallel to the ground, and your elbows higher than your wrists throughout movement.
  4. Slowly bring the rope back to the starting position. Repeat.

Superman’s With Dumbbells

Superman’s With Dumbbells

  1. Lie on your stomach with your arms extended from your shoulders laterally, palms face down holding the dumbbells, and legs straight, toes pointed
  2. Engage your core muscles and lift your arms laterally and legs several inches into the air.
  3. Keep your neck stable and straight.
  4. Hold the move for a second or two and lower your arms and legs to the starting position. Repeat.

Be sure to connect with us & utilize our FREE fitness resources!

Sources:

  • Google Images
  • Bodybuilding.com
  • Men’s Fitness – Get That Bear Traps – “Jason Philips”