Your trapezius is the large trapezoid- or diamond-shaped muscle that makes up much of your upper back. It has three major functions. The upper fibers of your trapezius are responsible for elevating your shoulder girdle, as you do when shrugging your shoulders. The middle fibers draw your shoulder girdle back in a movement called retraction, and your the lower fibers of your trapezius depress or lower your shoulder girdle, as you do when sliding your hands down the sides of your legs.
Step 1
Perform shoulder shrugs. Stand with your feet hip-width apart. Hold a barbell with an overhand grip. Extend your arms and position the barbell in front of your thighs. Keep your arms straight and shrug your shoulders as high as you can. Hold this position for one to two seconds, lower your shoulders and then repeat. This exercise will develop your upper trapezius, which is responsible for elevation of your shoulder girdle.
Step 2
Perform prone shrugs. Lie face down on an exercise bench with a dumbbell in each hand. Keep your arms straight and shrug your shoulders back to squeeze your shoulder blades together. Pause for one to two seconds in this most contracted position. Lower your shoulders to return to the starting position and repeat. This exercise focuses on your middle trapezius, which is responsible for retraction of your shoulder girdle.
Step 3
Perform bench shrugs. Sit sideways on an exercise bench and place your hands by your hips. Extend your legs in front of you and slide your hips forwards so that your weight is supported on your hands. Without bending your arms, shrug your shoulders to lower your body towards the floor and then push your shoulders down to lift your body. Continue this action for the desired number of repetitions. This movement focuses on your lower trapezius, responsible for depression of your shoulder girdle.
Tips and Warnings
- Your trapezius muscle works independently of your arms so avoid any extraneous movement when performing these exercises. Focus on only moving your shoulder girdle. Pay equal attention to elevation, depression and retraction to ensure your trapezius is worked from all angles.
- Always warm up thoroughly before performing any strenuous exercise to minimize your risk of injury.
Things You'll Need
- Barbell
- Dumbbells
- Exercise bench
References
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "The Body Sculpting Bible Express for Men"; James Villepique, Hugo Rivera and Marie Courtier; 2009
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
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