Trapezius muscles these exercises load.
Barbell pull to chin
Grab the bar with a grip Effect of grip width on electromyographic activity during the upright row. 1.5–2 times wider than shoulders. As you exhale, pull it up to the level of the collarbones, directing your elbows up. Lower back and repeat.
Do 3-5 sets of 8-10 reps.
Reverse swings with dumbbells lying on the stomach
Lie on your stomach on an incline bench, take dumbbells, turn your hands back to front. As you exhale, spread the dumbbells to the sides, while turning your hands with your thumbs up. Lower back and repeat.
- Do 3-5 sets of 10-12 reps.
Lie on your stomach on an incline bench, take dumbbells in your hands. As you exhale, raise your arms above your head with the back side up, and then lower to the starting position.
Now raise your arms up diagonally so that your posture resembles the letter Y, turn your palms with your thumbs up. Lower to starting position.
Then spread your arms to the sides with your thumbs up so that the body resembles the letter T. Lower to the starting position. This was one approach.
Do the same 3-5 times for 4-5 repetitions.