The Trapezius (or Traps), is the muscle that is joint from either side of the neck, slopes onto the shoulders and runs straight down the centre of the back. It looks like a bridge slightly due to the way that it is formed.

To train this muscle you can do:-

Dumbell Shrugs (this is where you get two dumbells with heavy weights on them, you pick them up, while holding them with the inside part of the hand (palm) facing inwards. Shrug your shoulders and you have now done your first rep in your set of shrugs. Do ten reps of four sets), Barbell Shrugs (this exercise you do exactly the same way as dumbell shrugs but you do it with a barbell. Your grip though, you should have one palm facing behind you and one the same way you are looking) or you can use a Head Harness (this is where you put the head harness on and you just move your head around slowly, with a weight attached to the metal chain on the harness).

 

 Lee Haneys Trapezius

 

 

 

To train this muscle you can do:-

Shoulder Press (this is where you can choose from either using a barbell or a pair of dumbells. You lift the barbell or dumbell up to your shoulders then push the barbell or dumbells staight up, so your arms are straight. Now lower the barbell or dumbells back down to your shoulders then back up again. Now you are doing shoulder presses),Side Lateral Raises (this is where you get a pair of dumbells with a moderate weight on them. Pick them up with your palms facing inwards. Now lift the dumbels up with straight arms, so your arms are level with your shoulders. Now slowly let them back down),Uprowing (you can do this with a barbell or a cambered bar. First of all pick the bar up with your hands facing towards you. Have your hands thumb width apart, lift the bar up so it toouches your chin then lower it again. Now you are doing uprowing),Bent Over Dumbell Raises (this is where you are rather bent over to a 90 degree angle (your back is paralell to the floor) and you have your arms hung loosely towards the floor, you lift them up like you would wings then lower them again (also you can co it leaning on a bench)), Alternating Front Dumbell Raises (star with the dumbells by your sides, with palms facing your legs from the front, lift directly upwards till it is level with your shoulder, once you have done this, lower it slowly and repeat the same process with the opposite arm. this is 1 rep).