First of all, pull-ups will help to achieve our goals, exclusively with a wide setting of hands. In general, trapezes work in any type of pull-ups, but with a wide grip, the amplitude of the convergence of the shoulder blades is maximum, which will ensure the work of the middle and upper parts of the trapeze.

1. Pull-ups to the chest

This exercise targets the upper back. You need to follow the correct technique and concentrate on the maximum reduction of the shoulder blades, because the task will be to reduce the trapezium as much as possible, and not the entire back. Now let’s take a closer look at how to pump up a trapezoid on a horizontal bar:

Grasp the horizontal bar, the brushes should be perpendicular to it when lifting or slightly wider. Hang first to stretch your muscles;
Taking a deep breath and holding your breath, pull yourself up to the crossbar trying to touch it with your chest;
Try to work exclusively with the muscles of the back, or rather its upper part. Take your elbows to the sides. Rising up, feed the chest forward, so you can bring the shoulder blades together as much as possible and shorten the trapezoid;
Hold for a second at the top point when the muscles are in peak contraction;
Exhale while lifting, inhale while lowering.
One can only repeat the importance of bringing the shoulder blades together. Here is a good example of how to swing a trapezoid on a horizontal bar with a wide stance:

2. Pull-ups for the head

The technique and recommendations for this method of pumping the trapezoid will not differ from the previous one, with the exception of one. You need to pull yourself up by the head and first slightly reduce the shoulder blades so that initially you have the correct trajectory. A few tips for both exercises:

Too wide a grip can greatly stretch the shoulder joints, so make sure that the brushes are located no wider than their perpendicular position when lifting;
If there is an injury to the neck or shoulder girdle, pull yourself up to your chest. The overhead option greatly stretches these areas;
Try to exclude the work of the biceps and forearms, work only with the muscles of the back;
Elbows should be directed only to the sides, if you press them to the body, the emphasis will shift to the middle region of the back;
Take your time, lower yourself slowly, and lift with a powerful movement. Everything should go smoothly; For a direct study of the upper part of the trapezium, there is a very complex movement that not everyone likes. shoulder. You need to hang and throw your legs up, i.e. the head will be pointing down. In this position, you need to shrug your shoulders, a kind of shrugs only upside down, and your own weight serves as an additional burden.

Thus, the trapezius muscles are pumped very well, this is probably the only exercise on the horizontal bar in which the main load goes to the upper region of the trapezius. The downside is that you may not be able to handle the load of your own weight and will have to reduce it, but how to do this is a big question. Of the obvious ways to reduce the load, this is the help of a partner, but he will not always be there. You can do an exercise on a vertical ladder, throwing your legs up, you can hook your socks or heels and help yourself in pumping up the trapeze.