What is the best movement for practicing diagonal muscles at home

The best exercises for exercising the trapezius muscle at home include dumbbell shrugging, bending over dumbbell rowing, face pulling, flying in the opposite direction, and barbell shrugging.

1. Dumbbell Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder Shoulder. The focus of the action is to control the contraction and stretching of the upper bundle of the trapezius muscle to avoid neck compensation. Suggest choosing a moderate weight and repeating 12-15 times per group. This action can effectively strengthen the upper part of the trapezius muscle and improve the shoulder and neck line.

2. Bend down and row with dumbbells

Bend your hips at a 45 degree angle, hold the dumbbells with both hands and let them hang naturally. When exhaling, pull your elbows back and up until your upper arm is level with your back. Pay attention to keeping the core tight and avoiding lumbar compensation. This action can stimulate both the lower part of the trapezius muscle and the rhombus muscle simultaneously. It is recommended to perform 3 sets of 12 repetitions with moderate weight.

3. Face pull

Use elastic bands to fix it at a high place, hold the handle horizontally towards the face with both hands, and pull it back, opening the elbow joint to both sides. During the movement, keep the scapula retracted and focus on feeling the contraction of the middle and lower bundles of the trapezius muscle. Each group consists of 15 sessions, suitable for activation training or ending actions.

4. Reverse Flying Bird

Lying prone on the training bench, holding lightweight dumbbells with both hands and spreading them to shoulder height on both sides, controlling muscle force rather than inertia. This action targets the lower trapezius and infraspinatus muscles, and can improve round shoulder posture. Suggest doing 3 sets of 12-15 times, paying attention to maintaining scapular stability.

5. Barbell shrugged

Hold the barbell with hands slightly wider than the shoulders and lift it vertically by lifting it up from the shoulders. Compared to dumbbells, they can carry more weight and are suitable for advanced training. Be careful to avoid hunchback with chest, 8-12 times per group, and use peak contraction to enhance stimulation effect.

When training the trapezius muscle at home, attention should be paid to the standardization of movements and gradual load. Special training should be arranged 2-3 times a week, with a 60 second break between groups. Warm up and stretch the shoulder joint before and after training to avoid muscle tension caused by overtraining. It is recommended to combine trapezius muscle training with back or shoulder training days, and supplement with protein to promote muscle repair. Individuals with abnormal body posture should be evaluated before training, and pain should be immediately stopped.