Trapezius Workout

Question 1

Barbell Bent Over Row

Answer 1

• Freeweight compound
• overhand grip, hands slightly wider than shoulder width apart, chest almost parallel to floor
• Knees slightly bent, hamstrings, glutes, core and lats are engaged, row the weight to the lower part of chest
• return under control to starting position

Question 2

Machine Seated Row

Answer 2

• Fixed weight, compound
• Chest flat against support pad, torso upright, grasp handles with palms facing down (pronated grip)
• Keep shoulders down and back, pull handles in and towards midriff while keeping elbows in line with wrists
• Return to starting position while keeping traps engaged and upright torso

Question 3

Dumbbell Single Arm Row

Answer 3

• Free weight compound
• Place one arm and one knee of the same side on a bench with the upper body parallel to the floor and head neutral
• While holding the dumbbell with a neutral grip, row the dumbbell up towards the hip by contracting the lats and keep elbow tucked to ribcage
• return to starting position under control, avoid rotation of torso

Question 4

Inverted Body Row

Answer 4

• Body weight compound
• grasp bar with an overhand grip at shoulder level and lower yourself so you are hanging underneath it with feet extended out
• now with your core braced and your spine neutral, pull yourself up so that your chest touches the bar
• lower to full extension under control and repeat

Question 5

Cable Seated Row

Answer 5

• fixed weight compound
• feet flat on floor, torso upright, grasp bar with a supinated grip (palms upwards)
• keep elbows tucked, lean back slightly, pull elbows in and towards hips while keeping wrists straight
• return to starting position while keeping traps engaged and upright torso