Questions tagged [trapezius]

The trapezius is a large muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the shoulder blade.

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Strengthening lower traps

In recent months Ive been focusing on strengthening my lower traps, as the left one is especially weak (a number of PTs have pointed this out). I've mainly been focusing on exercises like: Banded ...
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2 votes
1 answer
117 views

Very weak bent over row caused by lateral scapular winging?

Since my childhood, I'd been affected by lateral scapular winging that never really affected my life and me while doing sports (mainly soccer, martial arts / combat sports and some inline hockey). It ...
2 votes
0 answers
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What sports / hobbies would strengthen the lower traps?

I've had a number of physio appointments for my winging scapular, and have mostly been given exercises for my lower traps and serratus anterior. I've now been told I'm okay to self-manage. The ...
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0 answers
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Why might a AC Tear (Grade III) increase susceptibility to Trapezius strains?

If someone sustained a grade III Acromoclavicular separation and performing all the relevant physio, maintained good on-going general health and fitness and also good shoulder strength and mobility - ...
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1 answer
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High pull as a mass builder

I was looking for a lift to hit upper back and I found a T Nation article about high pull. My purpose is to build muscle mass in an optimal way but I don't care about explosive power or Olympic lifts. ...
2 votes
2 answers
706 views

Would front squats involve lower traps?

I'm currently in need of strengthening my lower traps, but I also plan to be doing a lot of front squats (for a different reason). I'm sure front squats alone wouldn't be enough to strengthen my lower ...
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1 vote
1 answer
142 views

Reducing the dangers of upright rows

I am aware of the debate on the dangers of upright barbell rows and I acknowledge both sides. The fact of the matter is that it is a great compound exercise but a huge bummer is that it deserves ...
1 vote
0 answers
184 views

Correct dumbbell upright row with externally rotation

Let me tell you a little bit of background first. At first, I have found a video on ATHLEAN-X, which is this one, that warns against doing doing barbell upright row. This is because the exercise will ...
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1 answer
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Relieve muscle tension between the shoulder blades

I got some pain between the shoulder blade and spinal for a week now. It's not really a strong pain, but it really bothers me over time. My doctor did feel my muscles there and said its a muscle ...
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1 answer
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Upper trap Y raise

Aren't prone and Y raises supposed to work the lower trapezius? whenever I do them my upper and middle traps get an absurd pump, it feels like they are going to explode but nothing happens to the ...
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2 votes
1 answer
248 views

Difference between Y Raise variations

Which variation is good for minimizing upper trap activation and maximizing lower trap activation on Y raise?Standing band Y raise or dumbells with bench Y raise? Standing band Y raise : https://...
1 vote
1 answer
939 views

How to minimize upper trap activation on facepull?

In order to minimize upper trap activation in this exercise i stretch my upper traps before doing face-pull I break down this exercise two different motion. 1-First I pinch my shoulders 2-Do ...
7 votes
2 answers
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"Triceps" dips completely alleviate shoulder pain?

I'm no expert in glenohumeral anatomy, but I've noticed that if I do "triceps-style" bar dips, I have no pain nor impingement in the shoulder joint whatsoever. This is the version of dips where the ...
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3 votes
4 answers
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Lower trapezius usefulness?

Almost every back anatomy diagram I see draws a giant trapezius muscle across the upper back. I work out frequently and I would say (for my body type/size) I have rather large "upper" traps, but have ...
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3 answers
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How to use less upper back in weighted machine rows?

I use a machine in my apartment's gym that is similar to this: http://www.exrx.net/WeightExercises/BackGeneral/LVNarrowGripSeatedRowH.html I've found that muscles around ** where the medium and lower ...
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6 votes
3 answers
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Will barbell squats really strengthen back/deltoid/traps muscles?

So when you squat you are carrying a large amount of weight on your back as we know and I'm trying to figure out if that holding that weight on your back and shoulders would build them, too?
5 votes
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Shrugs - To roll or not to roll?

This is going to be a short question, because there's very little depth to it. I've been bulking lately, and to have something to focus on, aesthetically, my shoulder region is getting some love. And ...
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1 vote
1 answer
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How to workout Rhomboids and lower Trapezius

I have almost NO Rhomboid or Lower trapezius development inspite of working out my back with Pullups, Seated Rows. Barbell Rows and Standing shrugs. It seems that with these exercises I should have ...
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3 votes
2 answers
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Training lower trapezius

Recently I had some neck and shoulder pain and my physiotherapist said it is because my monkey-like posture developed from using laptop for too long. Among other things he recommended some exercises ...
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4 answers
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Bodyweight exercise for traps

Does anybody know a good bodyweight exercise for traps and neck? I have tried the inverted shoulder press but would appreciate other suggestions.
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5 answers
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Dangerous to use barbell squat without padding?

Are you supposed to use foam padding on the bar when doing barbell squats? The answer seems inconsistent even from the same professional bodybuilder. I've seen Arnold Schwarzenegger sometimes go bare ...
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9 answers
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Body-weight exercises to target Trapezius muscles?

I'm looking for some way to exercise my upper trapezius muscles using only my body weight. Normally, this would be accomplished with shrugs or upright rowing, but without weight, shrugs and rowing are ...