10 Trap Exercises For Women To Maintain A Good Posture

Shrugs are a patterning exercise that can help you get stronger and have better balance. You can do them with or without weights at home or at the gym.

1. Shrugs

The Farmer's walk is the second best and most suggested way to strengthen and tone the middle trapezius and rhomboids.

2. Farmer’s Walk

The Blackburn exercise works the lower trapezius, the middle trapezius, and the rhomboid muscles. This exercise doesn't require any tools and can be done at home or at the gym.

3. Blackburn Exercise

Prone I&Ts are also a great way to work on the trapezius and loosen up tight shoulders and muscles.

4. Prone I & T

Wall push-ups are also a great way to build the middle trapezius, latissimus dorsi, chest, and arms. This workout can be done at home or at the gym.

5. Wall Push-Ups

Focus on learning how to pull your shoulder blades back and use other pulling moves to keep good posture. Ask a coach to look over your form.

6. Wide Grip Row

Face pulls are another good way for women to work out their locks. Even though the exercises are easy, you might want a trainer to keep an eye on your form at first.

7. Face Pulls

The suitcase deadlift is a great way to build power in the trapezius. It also helps the center of the body.

8. Suitcase Deadlift

Reverse flys work the middle and lower trapezius muscles and make them stronger. To do this workout, you need weights. 

9. Reverse Flys

Lower Trap Y Raises can be done at home while lying on a bed or at the gym using an incline bench and weights.

10. Lower Trap Y Raises