The trapezius muscles are commonly referred to as the traps. They are the muscles that are connecting your back and your neck in simplistic terms. They are worked when you are working your shoulders and back. There are some exercises that can work on these muscles, but there are not many of them. You can gain some great growth in this area if you pay attention to your workout and make sure that you work these muscles. Many people use shrugs as a way to work these muscles after their workout.

The main exercises that will work these muscles are the upright row and the shrug.

The Shrug

These are to be done with dumbells or a barbell. They can also be done using a smith machine but with less range of motion. They can also be done in front of the body or behind.

They are performed quite simply by grabbing some weight, and shrugging your shoulders! Nothing to it. Some people like to add some variation by rolling their shoulders forwards, then backwards in a circular motion when they shrug. That's why I recommend using dumbells or a barbell instead of the smith machine so you can get the best range and flexibility with the movement. You can stimulate the area more effectively this way.

How it's done:

1. Take your weight and hold it in front of your body with an overhand grip.

2. Lift your shoulders and try and touch them to your ears.

3. Hold your shoulders up and then lower them slowly, repeat the movement.

One of the most important parts of this exercise is the amount of control that you use when you are lifting your shoulders. Avoid straining the neck and keep control over the movement. You can use a very heavy weight because of the small range of motion. There are other exercises that you can do, including the upright row. This is often used as a part of the shoulder exercise and it can work the traps and the shoulders at the same time.

An upright row is performed in this manner.

1. You should use a wide grip if you are going to be giving the traps a greater intensity.

2. Hold the bar with a wide grip at arms length near your thighs

3. Lift the bar up to the chin

4. Hold the bar in place and slowly lower the bar, repeat the movement.

It's important to keep you elbows high so they are higher than the bar throughought the movement. These 2 exercises, combined with some solid shoulder exercises and back workouts will help you develop the stronger neck and traps muscles you've been looking for.