TRAPEZIUS

Name of the exercise - Shrugs (smith machine,barbell,dumbell,pulley)

Plan of movement - Frontal plane

Synergist (assisted muscles) - Trapezius, Middle & Levator Scapulae

Stabilizer muscles - Erector Spinae

Movement - Scapula elevation

Force - Pull

Mechanic type - Isolated

Execution:

1. Stand with feet shoulder width apart.
2. Take an overhand grip on the barbell, with your hands little more than shoulder width apart.
3. Keeping your arms & back straight, contract your abdominals and (Exhale) shrugs your shoulders upwards and to the rear as high as possible.
4. Inhale as you return to starting position. Repeat.

Cautions / Guidelines:

1. Raise the shoulders until the slope of the shoulders become parallel to floor.
2. Keep your back straight through out the movement.

Name of the exercise - Shrugs on calf machine

Prime muscle - Upper trapezius

Plan of movement - Frontal plane

Synergist (assisted muscles) - Middle Trapezius, Levator Scapulae

Stabilizer muscles - Erector Spinae

Movement - Shoulder elevation

Force - Pull

Mechanic type- Iisolated

Execution:

1. Stand facing the calf machine with feet shoulder width apart.
2. Position yourself on the calf machine so that the shoulder pads are above your shoulders.
3. Exhale as you elevate shoulders until the slope of the shoulders become parallel to floor.
4. Inhale as you lower to starting position. And repeat.

Cautions / Guidelines:

1. Raise the shoulders until the slope of the shoulders become parallel to floor.
2. Keep your back straight through out the movement.

Name of the exercise - Supine Cable Up Right Rowing

Prime muscle - Trapezius

Plan of movement - Frontal plane

Synergist (assisted muscles) - Middle deltoid, Rhomboid.

Stabilizer muscles - Rectus abdominis

Movement - Shoulder Elevation/ Abdcution

Force - Pull

Mechanic type- Compound

Execution:

1. Lie supine (on back), grasp a stirrup attachment connected to a low pulley with your hands about shoulder width apart. Let the stirrup attachment be straight down in front of your thighs. Keep your body and wrists straight.

2. Pull the bar straight up towards your chin, keeping it close to your body. Concentrate on pulling with your traps. Lower slowly to the starting position. This is one repetition.

Cautions / Guidelines:

1. Don't lean forward or backward. Don't swing!