6 Solid Exercises To Add Size & Definition To Your Back

Are you training with the objective to grow a bigger, more muscular physique? Then which part of the body are you training? I am sure most of you are trying to sink all your muscle-building efforts into building biceps, shoulders, chest, and core. Guys, you are missing out on an important muscle group you should give particular focus to — you are paying less attention to your trapezius muscle…

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What Is Trapezius?

Trapezius muscles — aka traps — are long, quadrilateral-shaped muscles located at the top center of your back. The three-part muscle, composed of the superior, middle, and inferior portions, attaches at the base of your skull and continues down to the middle of your spine. Training your upper, middle, and lower trapezius will allow you to have a fully developed and functional back, help improve your posture, and help prevent shoulder injuries. Upper traps allow upward scapular rotation and provide shoulder stability. Middle traps support retraction of the scapula, and lower traps assist in external rotation of the scapula. Having weak, stretched, or tight traps will compensate for poor overhead mobility, limit your shoulder and neck mobility, and may lead to a shoulder injury.

This article presents 6 solid movements that increase the size and strength of your trap muscles, while also working the other back muscles.

Note: The dumbbell or barbell weight you choose should be suitable for you. Choosing too heavy a weight will make you feel exhausted before you finish the routine. Choosing too light a weight won’t create enough tension. Lifting proper weights suitable to your body type makes your workout more challenging. Rest for 30–45 seconds between each set.

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1. Dumbbell Shrugs

1. Stand straight with a dumbbell in each hand and arms hanging down by your sides.
2. Raise the dumbbells by shrugging your shoulders as high as you can.
3. Contract your traps when you bring your shoulders up and slightly back at the same time.
4. Pause for a moment in the shrug position and then return to the resting position.
5. Repeat this motion 10 times for 2 sets.

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2. Cable Face Pulls

1. Perform with a cable machine or a resistance band.
2. Set the cable machine at roughly eye-level height.
3. Using an overhand grip, grab the rope handles in each hand. Keep the elbows positioned down below your shoulders.
4. Squeeze your shoulder blades as you pull the cable toward your face, keeping your elbows high. Get a full extension of arms and bring the ropes as close to your face as you can. Pause once you pull back as far as you can.
5. Slowly lower the cable back to the starting position.
6. Do 10–12 repetitions per set.

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3. Barbell Upright / Lower

1. Use a barbell machine for an effective workout. You can perform this exercise either sitting on a chair or standing.
2. Set the barbell to a height above your head on the barbell machine.
3. If performing seated in the center of the barbell machine, set the bar high above your head.
4. Grasp the barbell with an overhand grip (palms facing down). With eyes facing forward, pick the barbell and lift it straight from the back of the neck. Lower the barbell down slowly and rest the bar on your neck.
5. Pause for 3 seconds to feel the tension in the traps, then slowly raise the barbell back to the starting position.
6. Repeat for 8 counts of 2 sets.

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4. Barbell Shrugs

1. Stand tall, holding a barbell in an overhand grip with your hands just outside your thighs.
2. Lift your shoulders straight up, contract your trapezius, and hold for 2 seconds.
3. Lower the barbell back to the starting position.
4. Don’t use too much forearm strength to pull the barbell upwards — use your shoulders and traps to lift the weight.
5. You can also perform this exercise holding the barbell behind your back.
6. Perform for 10 counts of 2 sets.

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5. One Arm Dumbbell Bent Over Row

1. Use a bench or a sturdy thigh-high platform to lean on while doing this exercise.
2. Place the dumbbell on the floor.
3. Rest one knee on the bench and the other leg out to the side. Use your hand as a hook to grip the dumbbell on the floor and pull it back by lifting your elbow back. Drive the elbow behind your body while retracting the shoulder blades.
4. Allow yourself to extend the dumbbell up towards your body and slowly lower it back to the starting position under control.
5. At the top of the movement, contract your trap muscles when you pull the dumbbell up.
6. Make sure you lock the leg that is outside the bench and do not move it.
7. Repeat this motion on the other side of the body.
8. Perform for 5 counts on each arm.

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6. Pull-Up Shrugs

1. This movement combines a pull-up and a shrug.
2. Start by hanging from the pull-up bar. Grab the bar with a shoulder-width grip.
3. Your body should be straight and legs above the ground.
4. Note: you aren’t pulling your entire body up — you’re moving only your head and neck.
5. Shrug your shoulders while you contract your traps and lift your shoulders high.
6. Pause for 2 seconds, then depress your shoulder blades as you drive your elbows down back to the starting position.

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Master these 6 solid workouts to achieve a more commanding upper body…

Do let us know which exercise you liked the most in the comment section below…

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Also Read: 5 Best Chest Exercises To Achieve Impressive Chest

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