Your trapezius muscle is a large, kite-shaped muscle located on the back of your body. It begins at the base of your skull and spreads downward to the middle of your back. The trapezius consists of three different parts. Each part has different functions because the muscle fibers run in different directions and attach to different bones.
Upper Trapezius
Your upper trapezius begins at the base of your skull and inserts onto your collarbone and shoulder blade. Your shoulder blade slides up when the trapezius contracts, creating a shrugging motion. Exercises like shrugs, upright rows and power cleans challenge and strengthen the upper trapezius.
Middle Trapezius
Your middle trapezius forms the wings of the trapezius kite. It begins at the vertebrae of your upper back and fans out to attach to the inner edge of your shoulder blades. Your shoulder blades squeeze together when your middle trapezius contracts, so your middle trapezius engages during any exercise that moves the shoulder blades together, like cable rows, dumbbell rows, inverted rows, and reverse flies. The rowing machine and water rowing also use your middle trapezius. Isolate the movement created by your middle trapezius by holding onto a cable or band placed at chest height, parallel to the floor. Pull the cable toward you slightly, keeping your arms straight. Create the movement by squeezing your shoulder blades together. Hold for three to five seconds, release and repeat.
Lower Trapezius
Your lower trapezius begins on the vertebrae of your middle back and attaches to your shoulder blade. The lower trapezius pulls your shoulder blade downward and keeps your shoulder blade close to your ribcage. Exercises like pullups, lat pulldowns and lat sweeps all help strengthen your lower trapezius. Isolate the movement created by the lower trapezius by holding onto a lat pulldown cable with straight arms, then sliding your shoulder blades down your back without bending your arms. Hold for three to five seconds, release and repeat.
Considerations
Strengthening your trapezius muscles may make the muscle stronger but won't necessarily improve its function or your shoulder stability; Strength requires coordination of your nervous system as well as tensile muscle strength. You may need to improve function of your trapezius muscles by using them against little or no resistance, especially if you recently suffered a shoulder injury. Perform 12 to 20 repetitions of exercises that involve shrugging your shoulders, squeezing your shoulder blades together and sliding your shoulder blades down your back. Perform the movements in the bent-over, prone or seated positions.
Posted in: Strength Exercises