Let's talk traps for a moment. These upper back muscles are all too often neglected, even by committed gym-goers, mainly because they're tricky to train and impossible to see without a mirror (or two). As always, neglecting certain muscles is a mistake and the best back workouts will always take into account your traps.
Well-developed traps will help you perform a variety of lifts better, including squats, deadlifts, cleans and bench presses, and they are also a necessity if you're training in pursuit of aesthetic excellence - because hanging a chiselled chest and bulging biceps off a narrow upper back looks a little off.
The upright row is one of the best back exercises for building bigger traps, but it's also a move that's easy to get wrong. Most of the time this will just result in you missing out on the muscle-building benefits of the move, but incorrect technique can also place undue pressure on your shoulders and increase your risk of injury.
One of the easiest ways to ensure your form is on point is to avoid using weights that are too heavy. Once you start jerking and swinging to help lift a weight you're struggling with, your risk-to-reward ratio is unbalanced and you might as well give up on the set. Read on for the best advice on performing the upright row safely and effectively.
The upright row primarily works your upper back muscles and shoulders, though the biceps are also involved in the movement. It's one of the most effective exercises for targeting the traps, and a great way to build mass in your upper back.
Stand tall, holding a barbell or EZ-bar using an overhand grip with hands shoulder-width apart. Keeping your chest up and your abs braced, raise the bar to your shoulders, leading with your elbows. Keep the lifting stage smooth to avoid excess strain on your wrists, elbows or shoulder joints. Pause in this top position, focusing on squeezing your traps as hard as possible, then slowly lower the weight back to the start position. Throughout the movement, focus on lifting the weight with your back muscles rather than your biceps.
Why Switching to dumbbells for your upright row means that you can work each side of the body individually and identify any strength imbalances in your shoulders and back. It also allows for a more natural range of movement than using a barbell, even if you might have to reduce the overall weight used a little when lifting dumbbells.
How Hold the dumbbells by your waist in an overhand grip, with your palms facing you. Lift the weights to your shoulders, squeeze your traps, then lower.
Why Using a cable machine means that there is tension in the muscles throughout the entire exercise, because you will be resisting the pull of the machine when you lower the bar with control.
How Attach a straight-bar handle to the lowest position on a cable machine and hold it in both hands in front of your waist. Lift the bar to your shoulders, pause for a beat, then lower it slowly.