10 best workouts for upper trapezius

Exercises such as shrugs, upright rows, and face pulls are excellent for strengthening the upper trapezius muscles. By focusing on the upper traps, these exercises help to strengthen and straighten posture. Dumbbell lifts and overhead presses, which target the shoulders and upper back, are also part of the best workout for upper trapezius.

You can also include resistance band exercises to activate the traps differently. The ideal upper trapezius workout should combine hard lifting with more controlled, gentler motions for the greatest results. Before beginning any workout, warm up appropriately and then chill down afterwards. This well-rounded technique will provide the best upper trapezius workout.

Best Workouts for Upper Trapezius

The upper trapezius muscles are a key part of your shoulder and neck area. These muscles play an important role in maintaining good posture and preventing neck pain. Whether you’re lifting, carrying heavy bags, or just sitting at a desk all day, the upper trapezius is involved. Weak or tight upper traps can lead to discomfort and muscle stiffness, but with the right exercises, you can strengthen and stretch them to feel better.

2. Barbell Shrugs

The shoulder shrug is one of the most efficient exercises for the upper trapezius. It focuses directly on the upper traps so the movement is relatively simple to perform. To perform shoulder shrugs:
1: The position starts from standing with your feet slightly wider than shoulder width apart.
2: Take an ordinary dumbbell or a kettlebell and take it in both your hand, and your hands should be by your side.
3: Bring your shoulders up towards your ears as much as you possibly can while contracting the traps.
4: Bring your shoulders down back to the original position. This exercise assists in developing the upper traps and gives your shoulders a better shape. The most important point is to move slowly and steadily, and not use any sort of jerking movements that could harm your muscles.

3. Dumbbell Lateral Raise

The dumbbell lateral raise works the entire shoulder region and engages the upper traps. This exercise helps to improve shoulder stability and strength. Here’s how to do it:

1. Stand tall, holding a dumbbell in each hand by your sides.
2. Slowly lift both arms to the sides, keeping a slight bend in your elbows.
3. Raise your arms until they are level with your shoulders, then slowly lower them back to the starting position.

While this exercise primarily targets the deltoid muscles, it activates the upper trapezius muscles to stabilize the shoulder. This makes it one of the best workouts for upper trapezius to include in your routine.

4. Face Pulls

Face pulls are fantastic for not only strengthening the upper traps but also for improving posture. They help counteract the effects of slouching and rounded shoulders from sitting at a desk. Here’s how to perform face pulls:

1. Attach a rope to a cable machine at chest height.
2. Stand facing the machine, holding the rope with both hands.
3. Pull the rope towards your face, keeping your elbows high and out to the sides.
4. Squeeze your shoulder blades together at the top, then slowly return to the starting position.

Face pulls are a great way to target the upper trapezius while also working the rear deltoids and the muscles between your shoulder blades. This makes them one of the best workouts for upper trapezius when you want to improve strength and posture.

5. Upright Rows

The upright row is a simple but effective exercise for targeting the upper trapezius. It also works the shoulders and biceps. To perform this exercise:

1. Stand with your feet shoulder-width apart, holding a barbell or dumbbell before you.
2. Keep your chest up and your back straight.
3. Pull the weight up towards your chin, leading with your elbows.
4. Lower the weight slowly back down to the starting position.

Upright rows are one of the best workouts for upper trapezius, as they engage the traps during the lifting motion. Be careful not to pull the weight too high to avoid straining your shoulders.

6. Overhead Press

The overhead press is a great exercise for building strength in your shoulders, including your upper traps. You’ll activate the trapezius and other shoulder muscles by pressing weight overhead. To perform the overhead press:

1. Stand with your feet shoulder-width apart, holding a barbell or dumbbell at shoulder height.
2. Press the weight overhead, fully extending your arms.
3. Slowly lower the weight back down to shoulder height.

This exercise strengthens the upper traps and works the deltoids and triceps. The overhead press is an excellent compound movement that engages the upper body muscles in coordination, making it one of the best workouts for upper trapezius.

7. Neck Tilts

Neck tilts are a simple and effective exercise to relieve neck and upper trapezius tension. You stretch the muscles in your neck and upper back by tilting your head from side to side. Here’s how to perform neck tilts:

1. Sit or stand up straight with your shoulders relaxed.
2. Slowly tilt your head to one side, bringing your ear towards your shoulder.
3. Hold for a few seconds, then slowly return to the centre.
4. Repeat on the other side.

This exercise is perfect for relieving tightness in the upper trapezius, especially after long sitting or working at a computer. It’s one of the best workouts for upper trapezius when you need a quick stretch.

8. Reverse Pec Deck

The reverse pec deck machine is designed to target the upper traps and rear deltoids. It’s a great way to balance out the muscles around your shoulders and upper back. Here’s how to use the reverse pec deck:

1. Sit on the machine with your chest against the pad and your arms in front of you, holding the handles.
2. Pull your arms back in a reverse-fly motion, squeezing your shoulder blades together.
3. Slowly return to the starting position.

The reverse pec deck works the upper trapezius and other muscles in the upper back. It’s one of the best workouts for upper trapezius if you can access gym equipment and want to target the rear shoulder and upper back area.

9. Farmer’s Walk

The farmer’s walk is a full-body exercise that targets the upper trapezius. By carrying heavy weights, you force your traps to work overtime to stabilize your shoulders. Here’s how to perform a farmer’s walk:

1. Pick up a pair of heavy dumbbells or kettlebells.
2. Stand up straight and walk in a straight line, keeping your shoulders back and down.
3. Continue walking for a set distance or time, then rest.

This exercise challenges your grip strength and functionally works the upper traps. It’s a great addition to any workout routine and one of the best workouts for upper trapezius.

10. Scapular Wall Slides

Scapular wall slides are a great exercise for improving mobility and strength in the upper traps. They help activate the muscles between your shoulder blades and improve posture. To perform scapular wall slides:

1. Stand with your back against a wall, with your feet a few inches away.
2. Place your arms against the wall, elbows bent at 90 degrees, like a “W” shape.
3. Slowly slide your arms up the wall, keeping your elbows and wrists in contact.
4. Lower your arms back down.

Scapular wall slides are an excellent choice to improve posture and strengthen the upper traps. This makes them one of the best workouts for upper trapezius, especially for those who sit at a desk most of the day.

Conclusion

The upper trapezius muscles are essential for good posture and shoulder health. Incorporating these best workouts for upper trapezius into your fitness routine can build strength, improve mobility, and reduce tension in your neck and shoulders. Whether you want to relieve pain, prevent injuries, or simply strengthen your upper back, these exercises are effective and easy.

Practice good form with each exercise to avoid strain and get the most out of your workout. Consistent effort will strengthen your upper traps and make you feel more comfortable throughout the day!