By Are you also looking for some best trap exercise to do at home?
You are at the right place. Here are 5 exercises that you can perform at home
- Upright Prayer Rows
How to do: Stand with your feet shoulder-width apart and hold a barbell or dumbbells in front of your thighs with palms facing your body. Keep your chest up and core tight, then slowly pull the weight straight up toward your chin while leading with your elbows and keeping the weight close to your body. Stop around chest or chin height, pause briefly, and then lower the weight back down slowly and with control. Breathe out as you lift and breathe in as you lower, and avoid using heavy weight or swinging your body so your shoulders stay safe.
Reps: 10-20
- Pull Behind Shrugs
How to do: Stand tall holding a barbell behind your body with your hands about shoulder-width apart and arms straight. Keep your chest up and core tight, then slowly lift your shoulders straight up toward your ears without bending your arms. Pause for a moment at the top and squeeze your traps, then lower your shoulders back down slowly and with control. Avoid rolling your shoulders and use a weight you can move smoothly without jerking.
Reps: 10-15
- Floppy divers
How to do: Lie flat on your stomach with your arms stretched straight in front of you, hands together and palms facing the floor. Lift your chest slightly off the ground, then raise your arms a few inches up and slowly lower them back down while keeping your upper back and traps tight the whole time. Continue this controlled up-and-down motion for your reps.
Reps: 10-15
- Take Offs
How to do: Stand tall with your feet planted firmly. Stretch your arms straight out to the sides with palms facing outward. From there, raise your arms up overhead while shrugging your shoulders toward your ears, then slowly lower your arms back to the starting position and repeat for controlled reps.
Reps: 10-15
- Leg Shrugs
How to do: Lie on your back with your knees bent at about 90 degrees. Hold the backs of your legs, then shrug your shoulders up to bring them closer to your thighs while gently pushing your legs away to create resistance. Lower your shoulders back down with control and repeat for your reps.
Reps: 10-15