Muscle Breakdown: Trapezius
Table of Contents
What Are the Trapezius
The trapezius muscle also known as the traps is a large superficial muscle located on the upper back and neck. The trapezius is easily identified by its trapezoid-like shape and is the first back muscle to stand out. The trapezius functions to move the neck and scapula in multiple directions. This is due to the trapezius being separated into three distinct sections. With each one performing a unique function.
Though it can make learning and training the traps confusing. I can guarantee the time and effort invested in training the trapezius will improve your physique and functionality. Not to mention the middle and lower trapezius are some of the most neglected muscles in the human body. In this muscle breakdown, I will explain everything you will need to know about the trapezius.
Trapezius Muscle Anatomy
Trapezius Origin and Insertion
There are many origins and insertions on the Trapezius. These origins and insertions are what allow the Trapezius to not only have three separate sections. But also allow movement to occur in three different joints: the scapula, neck, and spine.
Trapezius Origin
The Occipital Bone of the Skull
Ligamentum Nuchae
The Spinous Process of Thoracic Spine 1-12
Trapezius Insertion
Lateral Third of the Clavicle
Acromion
Scapular Spine
Trapezius Function
The trapezius function that most people are familiar with is shrugging your shoulders. But that is only one function of many and the rest are equally as important. Since the trapezius carries out many functions, we'll be categorizing them based on the sections of the Trapezius and the different joints it affects. Keep in mind some functions are shared between the various sections and cross over can happen.
Upper Trapezius (Scapula)
Elevation
Upward rotation
Upper Trapezius (Neck)
Extension
Lateral Flexion
Rotation
Middle Trapezius (Scapula)
Middle Trapezius (Spine)
Extension
Lateral Flexion
Lower Trapezius (Scapula)
Depression
Upward rotation
In addition, the scapulohumeral rhythm plays a vital role in creating movement in the scapulothoracic joint and the glenohumeral joint. But if there’s a condition that affects your scapulohumeral rhythm which results in lack of function. You can expect a lack of function in your trapezius, particularly in the upper and lower trapezius as they are responsible for performing the upward rotation of the scapula.
Common Trapezius Training Mistakes
Oftentimes people find it very difficult to grow their trapezius. This can be due to a multitude of factors generally genetics is the biggest limitation. But optimizing your training will make the process easier. Firstly, don't just train the muscles you can see in the mirror. Stop neglecting the middle and lower trapezius. Poor training routines spend too much time training the upper traps while neglecting the middle and lower trapezius. This results in the overdevelopment of the upper trapezius creating an imbalance in your strength and physique.
Make the scapulas do the work, remember our trapezius moves the scapula in multiple directions. When performing your trapezius exercises it’s easy to have the arms carry out the work. Instead, focus on establishing a mind-muscle connection and feel your muscles contracting. This will create greater muscle activation in the trapezius and will eliminate the assistance of unwanted muscle groups.
Use cueing to improve your mind-muscle connection. For the upper traps, I like to think about shrugging my shoulders not only up but towards your ears. For the Middle trapezius, squeeze your shoulder blades together like there’s a pencil between them. And lastly, for the lower trapezius, think about tucking your shoulder blades into your back pocket.
Don’t cheat your reps! Oftentimes form and technique will be neglected and lifters who will load the bar with as much weight as possible. But at a compromise for form and range of motion. Leave the ego at the door and drop the weight. Focus on good quality reps, this will lead to better improvement in hypertrophy while reducing the risk of injury.
Trapezius Pain
Like mentioned earlier injuries to the trapezius can result in limitations to overhead mobility. But the traps are so large and spanning injuries to the traps can cause pain in multiple areas. Here are some common trapezius injuries.
The SICK scapula is a condition that affects the scapula and its position related to the rib cage. If someone suffers from SICK scapula they would like to experience pain and loss of function in the Trapezius.
The SICK scapula is a broad term that refers to the inability of the scapula to properly move and function. Associated with pain in the scapula and shoulder region. Remember our scapula contributes to ⅓ of our overhead mechanics. If any of our muscles associated with the Scapula are weak, imbalanced or injured, like the Trapezius or Serratus anterior we can potentially see SICK scapula.
Upper Trapezius Pain
Upper Trapezius Pain is also known as Trapezius Myalgia. This is when an individual experiences pain, stiffness or soreness in the Upper Trapezius that can also turn into consistent neck and shoulder pain. Upper Trapezius Pain can potentially last for days at a time with those who complete repetitive tasks, have constrained postures or experience prolonged static movements most susceptible. Upper Trapezius Pain is more common among women and is very similar to a number of other neck and shoulder disorders. A visit to your Doctor will help to confirm if you may have a more serious underlying disorder.
Treatment for Upper Trapezius Pain primarily consists of exercise therapy. Those who are in occupations that are sedentary, involve repetitive tasks and have poor posture should be aware of Upper Trapezius Pain in order to prevent it from occurring. For those who have severe Upper Trapezius Pain, different forms of medical management are available.
Trapezius Injury
Trapezius Injury’s can include,
Trapezius Strain
Trapezius Spasm
Trapezius Tear
Trapezius Pull
All of the above Trapezius Injuries should be treated by your Doctor or Physical Therapist. If you feel pain in the Trapezius, it is best to rest and ice the muscle to reduce the risk of further injury occurring.
Trapezius Muscle Strain
A trapezius strain can happen on any of the sections of the trapezius. A Trapezius strain is a tear creating damage to the muscle fibers themselves resulting in pain and inflammation in the injured area. Strains happen due to either lifting weights too heavy or too frequently. Prevent stains by making sure the intensity and total training volume are suited for your training level. Get adequate rest and recovery between your sets and training days. And slowly build-up to the desired amount of intensity and volume. For example on week one start off with 5 working sets and by week eight you can build your way up to 10 working sets.
Symptoms of Trapezius Muscle Strain
Pain in the Neck, Shoulders, and Upper Back
Stiffness
Swelling and Heat
Difficulty Shrugging, Turning & Tilting the Head, and Lifting Arms Overhead
Weakness in the Neck and Upper Back
What Increases the Risk of Trapezius Muscle Strain
Excessive amounts of contractions for long periods of time
Trapezius Exercises
Though the trapezius has many functions, the prime functions are what we want to focus on. Including some form of elevation, retraction, and depression of the scapula will maximize your trapezius gains. Exercises for the Trapezius will be categorized based on which sections of the Trapezius are trained.
Upper Trapezius Exercises
Barbell/Trap bar/Cable/Dumbbell shrugs
Although the isometric contraction from Rack pulls & Block pull is great for growing the trapezius. We have to perform a full range of motion exercises to thoroughly stimulate Trapezius gains.
If you want big trapezius, you will have to eventually shrug. Any kind of Shrugging exercise will suffice, but I prefer using either a trap bar or a barbell for my shrugs. You can go fairly heavy on this exercise just make sure you’re not quarter repping. Read about the barbell shrug by clicking here!
Bonus tip
Perform your shrugs with a wide grip. Our trapezius muscle fibres run down and out to the side at an angle. A key concept is muscles pull from origins to insertion along the direction our muscle fibre is travelling. Maximize the Trapezius muscle activation by widening your arms or use an implement that widens your grip like a trap bar. This way your arms are travelling the same direction as your trapezius muscle fibres. Increasing the overall muscle activation. Grip distance will vary between individuals, so I recommend experimenting.
Olympic High Pulls
A more advanced Trapezius exercise, the high pull is a variation of the Olympic lift that focuses on the triple extension and power transfer to the upper body. High pulls are great if you are an athlete since it’s an accessible way to perform the challenging Olympic lifts. Most of the movement happens from the legs, but your trapezius has to contract at high velocities to lift the bar. If you’re an athlete including high pulls will not only improve your power output but will grow your trapezius.
Upright Rows
Upright rows are a controversial exercise, it's remarkably effective for shoulders and trapezius gains. But there’s an increased risk of shoulder impingement. The combination of abduction and internal rotation decreases the available joint space. Making tendons, ligaments, and nerves compress against one another. This can create a shoulder impingement, but the risk varies between individuals. If you don’t suffer from any shoulder injuries or if you are an advanced lifter, including upright rows might be an effective trapezius builder. An alternative I recommend is doing a high pull with dumbbells or cables since you will end in an externally rotated position as opposed to internally rotated.
Middle Trapezius Exercises
Both the middle and lower trapezius are strengthened by the same exercises since scapular retraction and depression must happen to perform these exercises correctly. I would place a considerable emphasis on training the middle and lower trapezius as they are often neglected.
Wide Grip Rows
Rows, in general, are great for developing your back. But the wider grip will decrease the overall activation of our shoulder extensor the latissimus dorsi. The scapula retractors like the middle Trapezius are then forced to do most of the work. There is a sweet spot for the width of your grip. The wider you go the weaker you will be limiting the amount of weight you can use. A 1.5x shoulder-width grip is what I recommend since the middle trapezius activation is higher while you can still row a substantial amount of weight.
Face Pull
The Face pull is a great upper body exercise in general. Like the Wide grip row, Face pull strengthens the same muscle groups. While having the added benefit of being therapeutic for the shoulders. Since it simultaneously strengthens the often weak middle, lower trapezius, rotator cuffs and posterior deltoids. Keep in mind the large degree of abduction will eliminate most of the latissimus dorsi contribution. Therefore expect to lift less weight.
Y-Raises
Y-Raises are one of the best lower trapezius exercises. The Y-Raise is an overhead raise that forces your lower trapezius to contract to keep the scapula flat against your rib cage. In addition, the Y-raise takes your scapula through upward rotation, a vital function of the lower trapezius. This can be an excellent exercise to help prevent SICK scapula and scapular winging while developing your mid-back muscle.
Reverse Flies
Like the Y raise, reverse flies force the middle and lower trapezius to contract to keep the scapula flat against the rib cage while going through full scapular retraction. This has the added benefit of strengthening the horizontal abductor muscles like the rear deltoids to help develop a thicker-looking back.
Lower Trapezius Exercises
Deadlifts
Deadlifts are the king of all exercises due to how many muscle groups must work to properly execute a deadlift. Not only is a deadlift phenomenal for the lower body it also effectively strengthens most of the back muscles. For the Trapezius, all three sections must contract to keep the scapula in the locked position. If it didn’t our shoulder girdle would fall right off our body. Though there isn’t any movement, the isometric contraction in a stretched position is a strong stimulus for Trapezius' growth. Deadlifts are also very time efficient since you train your legs, hips, grip, and back all at the same time. Some form of the deadlift is a must in training routines and a must include if you want to big traps.
Rack Pulls & Block Pulls
Rack pulls & Block pulls might be one of the best exercises for building the trapezius. All three sections of the trapezius have to contract to keep the arms and scapula locked into position. Rack pulls & Block pulls are the same thing as a regular deadlift. But when we remove the bottom portion of the deadlift, we decrease the range of motion while allowing us to lift much more weight. Although it sounds like I’m contradicting my earlier statement. The trapezius doesn’t lose any range of motion since it’s isometrically contracting. Which provides a bigger stimulus for hypertrophy. I recommend elevating anywhere between 1 inch off the floor to below the knee. Although above the knee Rack pull & Block pulls can be effective. Below the knee provides substantial amounts of Trapezius activation without severely limiting the range of motion.
Deadlifts or Rack pulls & Block pulls?
If we’re talking about pure trapezius hypertrophy I think the Rack pull & Block pulls might be better. Although the legs will be doing less work due to the decreased range of motion. If the time under tension stays the same our Trapezius will be working more. Keep in mind, I don’t recommend completely replacing deadlifts. Instead, I would rather use this as an accessory exercise or for small periods of your training. The full range of motion deadlifts is superior for overall muscle activation. And will result in better overall hypertrophy.
Trapezius Workout
When training your trapezius, you want to ensure you’re training them 2 or more times throughout the weak. Muscle protein synthesis, the physiological process of growing your muscles are elevated 72-48 hours post-exercise. We want to provide a constant stimulus for muscle growth by training our trapezius multiple times throughout the weak.
Make sure you’re using the full range of motion and proper technique. Simply deviating from the proper form or using a decreased range of motion will hinder your progress. I can’t emphasize this enough, leave the ego at the door and train at the appropriate weight.
Prioritize all three sections of the Trapezius, only focusing on one of these sections causes muscular imbalances and could lead to injury or dysfunction. Make sure the superior, middle and lower trapezius have dedicated exercises to strengthen them.
Add in your trapezius training to your back training. Many trapezius exercises train the other back muscles like the Latissimus Dorsi and the Rhomboids. You can do your workouts much more efficiently by training your back muscles or pulling muscle groups all in the same session.
Start your workout with a multi-jointed compound exercise. This should be the main exercise of your training day with the goal of lifting heavier weight. I would recommend doing the deadlift, wide-grip row, and the face pull to start off your Trapezius training. This will target all 3 sections of the trapezius and will be the bulk also of your training volume.
After your heavy compound movement, you can then do some form of isolation work. Use this time to improve any weak or imbalanced portion of the trapezius. You can do a shrug, Y-raise, and T-raise at this point. For these exercises, I would use a moderate weight and focus on training at higher reps. Anywhere between 8+ reps would be ideal.
Remember to progressively overload. This simply means increasing the difficulty of your training as time goes on. You can either increase the weight, reps, or sets as a way to progressively overload. This will ensure progress is being made without stagnation and plateaus.
Day 1
| Exercise | Sets | Repetitions | RPE/1RM | Rest |
|---|---|---|---|---|
| Deadlift | 5 | 5 | 75% | 2-3 min |
| Barbell Wide Grip Row | 4 | 8 | 8 | 2-3 min |
| Pull-Ups | 4 | 6-8 | 8 | 2-3 min |
| Wide Grip Barbell Shrug | 3 | 12 | 8 | 2-3 min |
| Y-Raise | 3 | 12 | 9 | 1.5 min |
Day 2
| Exercise | Sets | Repetitions | RPE/1RM | Rest |
|---|---|---|---|---|
| Elevated Deadlift | 5 | 5 | 75% | 2-3 min |
| Cable Face Pull | 3 | 12 | 8 | 2 min |
| Lat Pulldown | 3 | 12 | 8 | 2 min |
| Y-Raise | 3 | 12 | 9 | 2 min |
| Cable Shrug | 3 | 12 | 9 | 1.5 min |
Trapezius Stretches (How to Stretch Trapezius)
Make sure you’re stretching your muscles post-workout to promote mobility and flexibility. Particularly with the upper trapezius which gets very tight from poor posture or staring at a screen for long periods of time.
Upper, Middle, & Lower Trapezius Stretch
● Lateral head tilt stretch
● Forward round stretch
● Dead hang off a bar
● Use a foam roller or a lacrosse ball on areas where your trapezius is tight.
Trapezius Muscle Pain
Trapezius Muscle Pain can manifest itself in the form of muscle strains, tears, trigger points and much more. If you are experiencing Trapezius Muscle Pain, stop the activity that you are doing and rest and ice the muscle. If you are experiencing Trapezius Muscle Pain for more than a few days, you should see your Doctor.
Trapezius Trigger Points
Sometimes when a muscle is overworked, strained or inactive for long periods of time, a muscle can become raised in some sections, creating a Trapezius Trigger Point. These raised areas are often referred to as a ‘knot’ in the muscle as are a very common phenomenon in the body. Trapezius Trigger Points can be painful and when pressure is applied to the Trapezius Trigger Point, the pain can radiate to other areas of the muscle.
Trapezius Trigger Points are often found along the borders of the Trapezius including at the base of the neck, along the spine and behind the shoulder. To treat Trapezius Trigger Points, various massage techniques, lifestyle changes and medications like muscle relaxants are all beneficial. The best way to avoid Trapezius Trigger Points from occurring is to stretch the Trapezius and make sure that you are maintaining proper posture throughout the day!
The Trapezius Trigger Point is located along the sides of the Trapezius muscle. This includes areas along the spine, at the base of the skull and at the shoulder. Trigger points are often painful areas in the muscle that arise because of overuse, poor posture and additional factors. Trapezius Trigger Point can be treated with massage, physical therapy and medical management.
Trapezius Muscle Strain
A Trapezius Muscle Strain can present itself as a stiff or sore muscle with pain radiating throughout the back. Depending on the area of the Trapezius that is strained, you can experience additional symptoms such as knots or spasms in the muscle. A Trapezius Muscle Strain occurs when the muscle is overstretched, often from an acute injury. However, a Trapezius Muscle Strain can also occur over time from overuse.
The best way to treat a Trapezius Muscle Strain is to rest and ice the muscle. Muscle strains are given a grade based on the severity of the strain, which your Doctor or Physical Therapist can diagnose for you. In general, a Trapezius Muscle Strain will only take a few weeks to heal if it is minor. The more severe the strain, the longer recovery time you will need.
Trapezius Muscle Spasm
A Trapezius Muscle Spasm (also known as a muscle cramp) occurs when the muscle begins to tighten and contract on its own and you are unable to relax the muscle. Trapezius Muscle Spasms are common and can be very painful. Some causes of Trapezius Muscle Spasm include dehydration, muscle fatigue, exercising a ‘cold’ muscle or working out in extreme heat. To treat a muscle spasm, try stretching the muscle or finding a position that will allow the Trapezius to relax. Apply ice or heat can help to address pain or tight muscles. The best way to prevent a Trapezius Muscle Spasm from occurring is to stay hydrated and stretch both before and after activity.
Trapezius Spasm
As previously mentioned, a Trapezius Spasm is when the Trapezius involuntarily contracts. A Trapezius Spasm can last anywhere from a few seconds to 30+ seconds and can be very painful and uncomfortable. To treat a Trapezius Spasm, gently stretch the muscle to find a position that will allow it to relax. Use ice if you are experiencing pain or heat if the muscle is very tight.
Trapezius Strain ICD 10
According to the International Classification of Diseases, A Trapezius Strain is classified as S46.819A or S26.811A.
Trapezius Ridge
The Trapezius Ridge is the portion of the Trapezius that inserts into the spine of the Scapula.
Strained Trapezius
A Strained Trapezius occurs when the Trapezius is overstretched. This can be the result of an acute injury, or one that happens overtime from the repeated use of the Trapezius Muscle. As we previously mentioned, a Strained Trapezius is best treated with rest and ice. Your Doctor will be able to classify the severity of your Strained Trapezius and provide you with an appropriate treatment plan based on your injury.
Trapezius Nerve
The Trapezius is innervated by the Accessory Nerve for motor activity. The Cervical Nerves are responsible for sensory activity in the Trapezius.
What Is The Lateral Attachment Of The Trapezius Muscle
The Trapezius Muscle attaches to the Lateral Third of the Clavicle, as well as the Acromion and the Scapular Spine.
How To Loosen Tight Trapezius Muscles
The best way to loosen tight Trapezius Muscles is to relax the body and stretch! An easy stretch to perform is the Ear-to-Shoulder Stretch which involves bringing the ear down to the shoulder on the same side of the body. Place your hand on your head to increase the intensity of the stretch and hold this position for 30 seconds. Remember to switch sides!
Alternative methods of loosening tight Trapezius Muscles include getting a massage and using heat to relax the muscle.
Trapezius Muscle Pain When Swallowing
Experiencing muscle pain when swallowing can be indicative of multiple different disorders. Some of these disorders include a pinched nerve, pulled muscles, injury to the Trapezius and more. The best way to understand why you are experiencing muscle pain when swallowing is to seek the advice of your Doctor. Each body is different and there can be many causes for any type of pain that you are experiencing.
How To Strengthen Trapezius
There are many ways that you can strengthen the Trapezius, and it is important that you do so to maintain and improve posture. Check out our sample Trapezius Workout in this article and read about the different exercises that you can perform to strengthen the Trapezius. Some of these exercises include Shoulder Shrugs, Upright Rows, Face Pulls, and Deadlifts. Remember that the Trapezius has three different areas (Upper, Middle and Lower) so be sure to perform exercises that will engage each area of the Trapezius.
How To Work Out Trapezius
If you are unsure about how to work out the Trapezius, be sure to take a look at our sample Trapezius workout above! This is a great template to get started, and you can always customize the reps and sets for your own goals.
What Is The Medial Attachment Of The Trapezius
The Medial Attachment of the Trapezius is the Ligamentum Nuchae, as well as the Occipital Bone and the Spinous Processes of T1-T12.
What Causes Trapezius Muscle Pain
There are many sources of Trapezius Muscle Pain. Trapezius Muscle Pain can arise from,
Poor posture
Muscle fatigue
Inactivity of the muscle
Muscle strain
Knots in the Trapezius
Repetitive movements
Muscle tears
Additional pathologies
If you are experiencing muscle pain in the Trapezius for more than 2-3 days, it is suggested that you talk to your doctor to determine the source and cause of your Trapezius Pain.