Shoulder and Trap Workout for “Boulder Shoulders”
Want to hit the shoulders? Need a traps workout? Our next installment of “The DIY At-Home Exercise Series” is a shoulder and trap workout (deltoids and trapezius) – a killer shoulder workout! For the guys out there, having wide shoulders can make you look very formidable and for the ladies out there, toned shoulders can help you rock that summer dress or tank top (or just look great).
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Ready for a shoulder workout?
Besides exercising the back, shoulders are my favorite muscle group to work with.
Having strong shoulders can help you in many aspects of daily life because we are constantly using them to lift objects!
Once again for these exercises, you will need either dumbbells or resistance bands. Let’s take a look at this super easy and effective shoulder and trap workout you can do at-home to achieve toned shoulders. This exercise is easy enough for seniors to do as well.
Front and Lateral Band or Dumbbell Raise
As with almost all of these exercises in this shoulder and trap workout, this can also be performed sitting.
Dumbbell or Arnold Press
If you are a beginner, make sure to sit on a solid bench with your feet flat on the floor (can also be done standing).
Also for beginners, it may be better to perform the exercise with your back supported against an upright bench.
Rear Deltoid Butterflies
You can switch it up and use either grip shown (palms facing down or palms facing out)! Once again lead with the elbows, not the wrists.
Band Reverse Flies
Begin with your arms extended out in front of you and move your hands (keeping the elbows extended) out laterally towards your sides, touching the band to your chest trying to pinch your shoulder blades together.
Hold this for at least 30 seconds, during which you punch holding your dumbbells in hand! This will smoke the quads and your upper body – plus its great stress relief!
Shrugs (bands or dumbbells)
Of course, this isn’t the complete set of shoulders exercises but it’s a good starting point! You can perform all of these exercises together (3 sets of each for 8-10 repetitions) for an effective shoulder/trap workout.
These shoulder and trap exercises are a great way to get boulder shoulders! Start combining aspects of this shoulder and trap workout with some of the bicep, tricep, and ab exercises I have shown you in previous installments.
Pick 2-3 of each and combine them into a simple, quick upper body workout…
It will improve your functional strength and help you burn calories!
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