trapezius | activelife

TRAPEZIUS & LEVATOR

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In human anatomy, the trapezius is a large superficial muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the scapula (shoulder blade). Its functions are to move the scapulae and support the arm.

The trapezius has three functional regions: the superior region (descending part), which supports the weight of the arm; the intermediate region (transverse part), which retracts the scapulae; and the inferior region (ascending part), which medially rotates and depresses the scapulae.

Scapular movements

    The upper portion of the trapezius can be developed by elevating the shoulders. Common exercises for this movement are shoulder shrugs and upright rows.
    Middle fibers are developed by pulling shoulder blades together. This adduction also uses the upper/lower fibers too.
    The lower part can be developed by drawing the shoulder blades downward while keeping the arms almost straight and stiff.

It is mainly used in throwing, with the deltoid muscles.

The upper and lower trapezius fibers also work in tandem with the serratus anterior to upwardly rotate the scapulae, such as during an overhead press. When activating together, the upper and lower fibers also assist the middle fibers (along with other muscles such as the rhomboids) with scapular retraction/adduction.

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Spinal movements

When the scapulae are stable (such as lying on one's back, or using muscles to fix them in space), trapezius contractions can cause spinal movements, particularly the upper fibers on the cervical vertebrae, a co-contraction of both sides can extend the neck.

Balance

Muscle imbalances, which can heavily affect posture and compromise shoulder health, can result if all three sections of the trapezius are not developed equally.

Exercises

Both barbell shrugs and power cleans are excellent exercises for this muscle.

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