This post follows the series describing how to design adequate routines for training the different body-parts. This chapter provides you with the general guidelines for proper trapezius training.
The trapezius is a large diamond shaped muscle placed on the upper back which is the responsible of retracting the shoulder blades and carrying or assisting in all lifts that go from a lower to a higher point. Two different portions can be differentiated in the trapezius: the lower trapezius, which consists of the middle and the lower fibers, and the upper trapezius, which consists of the upper fibers and the levator scapulae muscle.
The trapezius is a commonly neglected muscle, but it is mandatory to work it for a proper upper back development. This muscle is trained in a very simple manner and responds even to the shortest amount of exercise. You need to hit the trapezius from two main angles in order to develop the upper and lower portions. The upper trapezius is stimulated using a shrugging motion (i.e. shoulder blades moving upward) while the lower trapezius needs a backward shrugging (i.e. shoulder blades retraction).
The lower trapezius is already worked in back rowing exercises and for this reason you won’t probably need additional training for it. Anyway, if you require more training for this body-part, you can do seated cable shrugs. Use the same stance as you would use for seated cable rows, but keep your arms straight and simply retract the scapulae.
The upper trapezius has been traditionally trained with the back or with the shoulders, since both recruit it to a point. You can alternate both options when designing your programs. The best known exercise for developing the upper trapezius is the shrug. This exercise includes several variations such as barbell shrug, dumbbells shrug or gripless shrug in a standing calf-press machine. Free weights exercises are perhaps best for mass building, but gripless shrug is a good choice for people with weak or sensitive hands, since the arms are not involved in the exercise. Dumbbell shrug is preferred over barbell shrug because it allows a more natural grip (i.e. hammer grip). In addition, barbell shrug forces you to stand slightly unbalanced, as the bar is a couple of inches away from your center of gravity. Upright rows also work the upper trapezius, as well as hitting the shoulders. However, I don’t specially recommend this exercise since it puts your shoulder joint in a position very prone to injury.
For proper development of the upper trapezius, you'll need at least 1 to 2 exercises, including always at least one shrug-based exercise. Use weights as high as you can handle them with strict form and keep the movement simple (shrugging upwards). Never rotate your shoulders when doing shrugs, since this can lead you to a chronic rotator cuff injury.
If you need more information for designing your trapezius workout, you can read the article “Bull-headed? Build a Massive Neck” by Matt Danielsson or the article “Training the Trapezius!” included in the I.C.E. Training Program developed by Big Cat.
The trapezius is a large diamond shaped muscle placed on the upper back which is the responsible of retracting the shoulder blades and carrying or assisting in all lifts that go from a lower to a higher point. Two different portions can be differentiated in the trapezius: the lower trapezius, which consists of the middle and the lower fibers, and the upper trapezius, which consists of the upper fibers and the levator scapulae muscle.
The trapezius is a commonly neglected muscle, but it is mandatory to work it for a proper upper back development. This muscle is trained in a very simple manner and responds even to the shortest amount of exercise. You need to hit the trapezius from two main angles in order to develop the upper and lower portions. The upper trapezius is stimulated using a shrugging motion (i.e. shoulder blades moving upward) while the lower trapezius needs a backward shrugging (i.e. shoulder blades retraction).
The lower trapezius is already worked in back rowing exercises and for this reason you won’t probably need additional training for it. Anyway, if you require more training for this body-part, you can do seated cable shrugs. Use the same stance as you would use for seated cable rows, but keep your arms straight and simply retract the scapulae.
The upper trapezius has been traditionally trained with the back or with the shoulders, since both recruit it to a point. You can alternate both options when designing your programs. The best known exercise for developing the upper trapezius is the shrug. This exercise includes several variations such as barbell shrug, dumbbells shrug or gripless shrug in a standing calf-press machine. Free weights exercises are perhaps best for mass building, but gripless shrug is a good choice for people with weak or sensitive hands, since the arms are not involved in the exercise. Dumbbell shrug is preferred over barbell shrug because it allows a more natural grip (i.e. hammer grip). In addition, barbell shrug forces you to stand slightly unbalanced, as the bar is a couple of inches away from your center of gravity. Upright rows also work the upper trapezius, as well as hitting the shoulders. However, I don’t specially recommend this exercise since it puts your shoulder joint in a position very prone to injury.
For proper development of the upper trapezius, you'll need at least 1 to 2 exercises, including always at least one shrug-based exercise. Use weights as high as you can handle them with strict form and keep the movement simple (shrugging upwards). Never rotate your shoulders when doing shrugs, since this can lead you to a chronic rotator cuff injury.
If you need more information for designing your trapezius workout, you can read the article “Bull-headed? Build a Massive Neck” by Matt Danielsson or the article “Training the Trapezius!” included in the I.C.E. Training Program developed by Big Cat.
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