How to Work the Trapezius Muscle

The trapezius is located on both sides of the upper back.

The trapezius muscle gets its name from its trapezoid shape, and runs from the base of the skull down to the middle of the back, with the spinal cord acting as a border on its longest side. Among the functions of the trapezius muscle are shrugging, drawing the shoulder blades together and pulling the shoulder blades down. There are a handful of exercises that specifically strengthen the trapezius, many of which --- with the exception of the classic pull-up --- require weights and a barbell.

Things You'll Need

• Weight plates
• Barbell
• Adjustable bench

Instructions

Barbell Shrugs and Variations

1. Stand straight, feet shoulder-width apart, holding the barbell in front of you at about waist height. Your hands should be evenly spaced from each other on the bar, about waist-width apart, using an overhand grip with your palms facing toward you.

2. Shrug your shoulders upward in a slow and controlled movement.

   Come as close as you can to touching your ears to your shoulders when you shrug. You will not be able to actually touch your ears to your shoulders, but use this admittedly unattainable goal as a reference point for how high you should attempt to shrug with your weights.

   You don't want to bend your elbows during this movement. To prevent this, flex your triceps as you shrug the weight.

3. Hold the shrug position for one second before releasing it, and return the weight to slightly past waist level.

4. Repeat for a total of 8 to 12 repetitions. This is considered one set. Attempt to complete three total sets of 8 to 12 repetitions.

Prone Incline Plate Raises

1. Set an adjustable weight bench so that the back of the bench is at roughly a 45-degree angle.

2. Hold both sides of a metal weight plate in both hands, and lay chest down on the back of your inclined bench. You will want your chin to be just clearing the top of the inclined back. The weight in your hands should be hanging at arm's length directly beneath your face.

3. Squeeze your trapezoid muscles together and lift the plate toward the ceiling with a slow and controlled movement. Keep your arms straight and resist the temptation to bend your elbows.

   Stop lifting when the hole in the weight plate is slightly above your head.

4. Lower the weight plate slowly to starting position, and repeat this movement for one set of 8 to 12 repetitions. Attempt to complete three sets of 8 to 12 repetitions.

Upright Rows

1. Stand straight, feet shoulder-width apart, holding the barbell in front of you at about waist height. Your hands should be evenly spaced from each other on the bar, about 6 inches apart, using an overhand grip with your palms facing toward you.

2. Shrug your shoulders upward and continue lifting the bar to your chin. Your arms should bend and move out to the sides as they raise, bringing your arms to about ear level. When the weight has been fully lifted to your chin, your hands should be at a slightly lower height than your elbows.

3. Lower the weight back to starting position, in a slow and controlled movement. Repeat this movement for one set of 8 to 12 repetitions, and attempt to complete three sets of 8 to 12 repetitions.

Tips & Warnings

• If you have suffered any kind of shoulder or back injury in the past, consult with a physician before engaging in weight-based trapezius exercises.

References

• Athletic Muscle: Barbell Shrugs-Trap Exercises
• Athletic Muscle: Prone Incline Plate Raises-Trap Exercises
• Athletic Muscle: Upright Rows-Trap Exercises
• Fitstep: Anatomy of the Back Muscles

Resources

• Read this Article in Spanish