The Touchstone of Traps
This blog will mainly focus on the trapezius muscle, what it is, and some exercises you can do to target it. Trapezius is the part of the trap that follows across the top of the shoulders. This area helps to rotate the neck as well as the shoulders upwards.
What exactly is the traps muscle?
The traps, also known as the trapezius muscle, is a broad, diamond shaped muscle starting from the back of the head and extending across the shoulders. The trapezius has three functional parts: an upper, middle, and lower region that each serve their own purpose. However, the trapezius muscle as a whole is involved in the movement of the shoulder muscles. They are often used during shrugs and when one pulls their shoulders back. As such, the trapezius muscle works to stabilize both your spine and posture. Due to the various origins of the trapezius (medial third of superior nuchal line, inion and external occipital protuberance, nuchal ligament, and spinous processes of C7-T12 vertebrae) the attachments of each fiber allow for differing but related complex movements: The Upper Trapezius is the part of the trap that follows across the top of the shoulders. This area helps to rotate the neck as well as the shoulders upwards.
The Middle Trapezius helps stabilize the shoulders during certain arm movements and bring them back
The Lower Trapezius is tasked with bringing the shoulder blades down. Uniquely however, it is an accessory muscle of ventilation, opening up for quiet tidal breathing.
Dumbbell Shrug - Requirement: Dumbbells
Dumbbell shrugs are an isolation exercise that targets the upper trapezius muscles. The shrug is a very effective yet straightforward movement, being beneficial to those who hunch over and avoid standing up straight.
To perform a Dumbbell Shrug, you’ll want to begin with:
Stand up straight with a dumbbell in each hand and your hands on your side. - Grab the dumbbells with a neutral grip and inhale.
Stand up tall and ensure your spine remains straight and not hunched over. - Contract your traps to lift up your shoulders. Squeeze hard at the top and slowly lower the dumbbells back to their starting position.
Repeat for the desired amount.
Many weight lifters use dumbbell shrugs to improve forearm strength and grip, especially when they move towards heavier/bulkier weights. Dumbbell shrugs, in contrast to barbells, allow for upwards motion of the traps while also addressing severe to normal shoulder imbalances. Compound movements such as deadlifts and cleans may also target this area directly, arguing that dumbbell shrugs should not be the only exercise you should use for the upper trapezius.
Dumbbell Row - Requirement: Dumbbells
The dumbbell row is a pulling exercise that targets several back muscles including the middle trapezius muscles. Due to the freedom of movement given during the exercise, several variations can be made to emphasize one muscle over the other. During the dumbbell row, avoid a rounded back or a bent wrists - this can create long-lasting back issues. High weight should also be ignored until the form is perfected and maintained over differing loads.
To perform a Dumbbell Row - follow these steps:
Start off in a standing position while holding a dumbbell in each hand with a neutral grip.
Using a bench or raised platform, lean the upper body forward until your torso is about parallel with the floor.
Begin the movement by driving the elbows behind the body while retracting the shoulder blades.
Pull the dumbbells towards your body until the elbows are at the midline and then slowly lower the dumbbells back to the starting position.
Repeat for the desired number of reps.
Performing this exercise is essential for day to day activities such as opening a door and performing a rowing movement. Developing the middle fibers will also keep your shoulder and upper body properly aligned when working at a desk or at school.
Straight Arm Dips - Requirement: Body weight or weighted vest is comfortable
The straight-arm dips are an isolation exercise for the lower trapezius muscles. They're the opposite movement of a shrug (seen above), which hits the upper traps. Isolating the lower traps in the gym is important for your shoulders and helps keep your back pain free. To maximize the effect on the lower traps, the key is to keep your arms straight throughout the exercise.
A Straight Arm Dip is done through these following steps:
Set up on a bench or on bars as if you were to perform a regular dip. - Instead of moving your shoulders and elbows like a regular dip, keep your arms straight.
Allow your body to sink down as low as possible.
Pause at the lowest point. Then, pull your shoulders down and in, lifting your body back to the start position.
Repeat for desired reps.
Doing an exercise such as the straight arm dips is beneficial to the strength imbalance between the upper and lower traps. However, the usage of body weight may be too difficult for most to perform. Alternatives to this exercise include: overhead farmer’s walk, cable face pull, and rear delt cable raise.
Takeaway
The trapezius muscle is essential to everyday life. Exercising regularly and taking care of your traps helps you maintain your upper body range of motion and correct posture. Pulling resistance exercises such as dumbbell row and shrugs give the muscle a heavy contraction - allowing for good muscle hypertrophy in that area. Despite this, several exercises such as the deadlift and cable pulls should be prioritized for compound movements - furthering growth in not one area but multiple for the best results.
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Written By: Brooks