Mayur Deshpande
  Personal trainer in Mumbai
Types of exercise Weight Training

Physical Exercise

Resistance Training

 

    TRAPEZIUS
  • Shrugs (smith machine,barbell,dumbell)
  • Shrugs on calf machine
  • Supine Cable Up Right Rowing

 


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

Prime muscle - Upper trapezius
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!