Trapezius (upper) exercises in 3D

The trapezius (upper): Trapezius, upper fibres; levator scapulae

The trapezius is a large diamond-shaped muscle covering the upper back and neck. Its upper fibres run from the base of the skull and the neck out to the collarbone and tip of the shoulder; with the levator scapulae beneath them they form the slope between neck and shoulder.

What the trapezius (upper) does

• Lifts the shoulders (shrugging)
• Rotates the shoulder blade upward so the arm can go overhead
• Holds the shoulders up when carrying a load
• Extends and turns the head

The 5 best trapezius (upper) exercises

Each one is shown on the 3D figure above, position by position, with the trapezius (upper) lit red. Tap one to watch it.

Upright row

Intermediate · Barbell · works side shoulders and trapezius (upper), with help from the front shoulders and biceps. Typical: 3 × 8–12. Watch it in 3D

1. Hold the bar in front of your thighs with an overhand grip about shoulder-width apart.
2. Pull the bar straight up along your body, leading with your elbows.
3. Stop when the bar reaches the middle of your chest and your elbows are about shoulder height.
4. Lower slowly.

Keep in mind: Elbows above the hands; Bar close to the body; Stop at shoulder height. Avoid: gripping too narrow (it pinches the shoulders); pulling the bar up to the chin; swinging.

Farmer's carry

Beginner · Dumbbells · works forearms and trapezius (upper), with help from the abs, obliques, glutes and calves. Typical: 3 × 20 s. Watch it in 3D

1. Pick up a heavy dumbbell in each hand with a flat back, as in a deadlift.
2. Stand tall with your shoulders down and back.
3. Walk with short, steady steps for a set distance or time.
4. Set the weights down the same way you picked them up.

Keep in mind: Tall posture, eyes forward; Crush the handles; Short, quick steps. Avoid: leaning to one side; rounding the shoulders forward; picking up with a rounded back.

Barbell shrug

Beginner · Barbell · works trapezius (upper), with help from the forearms and upper back. Typical: 3 × 8–12. Watch it in 3D

1. Hold a barbell at your thighs with your hands just outside your legs.
2. Lift your shoulders straight up toward your ears.
3. Hold for a second at the top, then lower all the way down.

Keep in mind: Straight up, straight down; Arms stay straight; Pause at the top. Avoid: rolling the shoulders; bending the elbows; bouncing with heavy weight.

Dumbbell shrug

Beginner · Dumbbells · works trapezius (upper), with help from the forearms. Typical: 3 × 8–12. Watch it in 3D

1. Stand with a dumbbell in each hand at your sides, palms in.
2. Shrug your shoulders straight up as high as you can.
3. Hold, then lower slowly.

Keep in mind: Lift toward the ears; Neck long; Full range. Avoid: rolling the shoulders; jutting the head forward; going too heavy to move.

Lying neck extension

Beginner · Bodyweight, Bench · works neck and trapezius (upper). Typical: 3 × 8–12. Watch it in 3D

1. Lie face down on a bench with your head and neck past the end.
2. Let your chin drop toward your chest.
3. Raise your head until it is in line with your body or slightly above.
4. Lower slowly.

Keep in mind: Move slowly; Keep the chin slightly tucked; Small range. Avoid: throwing the head back; shrugging the shoulders; going fast.

Exercises where the trapezius (upper) help

These train other muscles first, but the trapezius (upper) work alongside them:

• Overhead press (barbell)
• Seated dumbbell shoulder press (dumbbells, bench)
• Dumbbell lateral raise (dumbbells)
• Band lateral raise (resistance band)
• Cable lateral raise (cable machine)
• Bent-over reverse fly (dumbbells)
• Face pull (cable machine)
• Band pull-apart (resistance band)
• Deadlift (barbell)
• Prone Y raise (bodyweight)

How to train the trapezius (upper)

• Shrugs and heavy carries train them directly; deadlifts and overhead presses train them too.
• Shrug straight up, hold a moment, and lower all the way — no rolling of the shoulders.
• If your neck and upper traps are always tight from sitting, train the middle and lower trapezius as well.

Questions

Other muscles: Upper back · Lats · Lower back · Neck · All muscles

General fitness information for healthy adults, not medical advice.