The trunk muscles are fundamental for performing simple movements, such as sitting on a bed or getting up from a chair, so during training they must be strengthened, especially the trapezius.

The trapezius is a muscle located in the upper part of the back, so it is divided into three distinct forms: the upper trapezius is responsible for lifting the arms and shoulders, while the lower trapezius acts in the opposite way, in the movement of lowering them.

In general, this muscle is mainly responsible for supporting the arms and shoulders of our body.

So here are the best exercises for this region:

High rowing

1. Stand with your feet shoulder-width apart;
2. Hold a weight bar with your palms facing up;
3. The knees should be in semiflexion and the arms extended;
4. Next, raise the bar to head height and bring the elbows up. Remember to be careful not to leave the elbows behind, as they should be raised laterally.

Read also: Back Exercises: Know which ones are the best

Shoulder shrug with front bar

1. Start by holding the bar with both hands, palms facing down and shoulder-width apart;
2. Leave the weight a little below the waist line. The elbows should be extended and the shoulders back;
3. Immediately afterwards, shrug your shoulders, contracting the trapezius muscles;
4. Hold for a few seconds and return to the starting position.

Inverted Crucifix with dumbbells

1. Lie on a bench, face down, and hold a dumbbell in each hand;
2. With your arms at your sides and at shoulder height, lift the dumbbells at your sides;
3. Perform it slowly, yet putting full force into those muscles.

Read also: Back exercises to do at home

Shoulder shrug with barbell from behind

1. Standing upright, stand in front of the bar and take it behind your body, palms facing backwards;
2. Lift the weight a little below the glutes and keep the elbows extended, with the shoulders tucked back. In addition, the legs should be semi-bending and the torso slightly bent forward;
3. Climb with the bar with your shoulders shrugged;
4. Then wait and lower the bar to its starting position.

To avoid injury during the movement, the elbows should be extended. It is also important not to tilt the head forward or backward.