How to Build Your Trapezius Fast

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When you're short on time and want to build your trapezius muscles fast, grab some dumbbells and perform these dumbbell shrugs carefully so you don't end up injuring yourself. A professional fitness trainer shows you the correct procedure in this free video on personal fitness tips.

Part of the Video Series: Personal Fitness Tips
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Video Transcript

Hi, I'm Billy Beck III from Billy Beck III Personal Training Center here in Weston South Florida. In this video, I'm going to teach you how to build your trapezius muscles fast. If you don't know, trapezius muscles are the muscles that go from here down to here and if you develop them pretty large, you look like a linebacker which is always a cool thing if you're a guy. If you're a girl, not so much. So what I'm going to do is I'm going to show you a basic movement that anyone can do, you just need some dumbbells. I'm going to show you the most common mistake and why most people don't develop the muscle properly and often times they have no benefit at all except sometimes they get injured. So I'm going to show you a dumbbell shrug. Now all the trapezius muscles do is simply elevate your shoulders. So it takes your scapula, your shoulder blades, lift it up, bring it back down. And so a lot of people, since it's a short range of motion, they just kind of bounce like this. I'm not going to do it with weight because I don't want to injure myself. So what we're going to do is we're going to slow it down, put our mind into the muscle and get the most out of every single part of the range of motion. So first, stand with good posture, don't do this, I see a lot of people do that, stand tall, chest up, bring the dumbbells up slow, squeeze, then down but resist on the way down. A lot of people just drop them. When you get down here, don't rest, stay tight. You have all day to rest. During the rep, during the set, you concentrate. You get everything you can out of every little part of the range of motion and you do it until it becomes very challenging until you can't lift it up anymore and then you have a stimulus for change, combined with the right nutrition, train all the muscles in your body and you'll get some bigger traps. I'm Billy Beck III and this has been how to build your trapezius fast.


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