I believe many fitness friends don’t know that the trapezius muscleis divided into three parts: the upper part, the middle part, and the lower part. Traditional dumbbell and barbell shrugs and upright rows mainly exercise theupper part of the trapezius muscle and cannot directly exercise the middle and lower part of the trapezius muscle.
Let the editor introduce to you two methods on how to exercise the middle and lower parts of the trapezius muscles.
1. Exercise method for the middle part of the trapezius muscle:
Seated rowing
Starting position: Sit on a bench, stretch your legs forward, and slightly Bend your knees, put the soles of your feet against the front pedal, straighten your arms naturally, relax your shoulder joints, and bend your upper body forward.
Action essentials: Contract the back muscles with force, bend the elbows and pull the arms toward the chest and abdomen, move the shoulder blades closer to the spine, tighten the back muscles, stay for 1-2 seconds, and return along the original route, fully Stretch your back muscles before moving on!
Note: When pulling up, think about letting the main force come from the contraction of the back muscles, rather than shaking the body. When pulling up, tighten your waist and try not to shake your upper body to maintain balance.
2. Exercise methods for the lower trapezius muscle:
IntroductionBody Up
Details of the action: Hang still, straighten your arms, and tighten your core. Both calves are straightened or crossed. Use the contraction force of the latissimus dorsi to pull the body up until the chin exceeds the horizontal bar or the back of the neck is close to the horizontal bar. Stay still for a second to fully contract the back muscles. Then gradually stretch the back muscles and let the body slowly lower until it returns to complete sagging. Repeat again
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