Regular barbell shrugs are a great exercise for the upper traps, but when you lean forward slightly you can increase the range of motion and work your upper trapezius even harder, while adding
in the middle trapezius.
There was no difference (54 — 58 % of MVIC)
in middle trapezius muscle activity between narrow and wide conditions when performed at 70 % of 1RM.
The researchers reported no difference
in middle trapezius muscle activity (22.7 ± 11.5 vs. 20.5 ± 10.9 %) between lat pull - downs regardless of forearm orientation.
Research has shown that EMG activity
in the middle trapezius is the greatest during shoulder external rotation and flexion in the prone position (think mini-range lat pull - downs, voyeur shrugs, half T - raises and standing calf raise shrugs), so make the most use of that.
Not exact matches
This places a large emphasis on your
middle trapezius and rhomboid muscles
in the center of your back.
The seated cable row exercises multiple muscle groups and major joints
in the body, and what's most important for us, it effectively works the entire back by training the erector spinae
in the lower and
middle back, the
trapezius in the upper back, the rhomboids and latissimus dorsi
in the
middle and the teres major
in the outer back.
The
middle trapezius is highly activity during retraction exercises, while the lower
trapezius is highly activity
in abduction / flexion exercises with the arm at or above horizontal, as well as horizontal rowing.
As the
trapezius is thought to comprise three regions that differ
in muscle action, the upper,
middle and lower fibers can be separated by their origin.
They report no difference
in either
middle or upper
trapezius muscle activity when comparing the sumo and conventional deadlift, with or without a belt.
In practical terms, both upper and
middle trapezius display high muscle activity at knee flexion angles of 31 — 60 degrees.
In practical terms, it appears the
middle trapezius muscle is highly active during exercises that involve scapula retraction.
Both
middle and upper
trapezius muscle activity are maximised by using a pronated forearm position
in the pull up.
Lengthening the lats and pecs and strengthening the rhomboids and
middle and lower
trapezius will restore full range of motion
in the sternum and rib cage and promote fuller costal breathing.
In upper crossed syndrome, tightness in the pectoral muscles and latissimus dorsi and weakness in the rhomboids and middle / lower trapezius result in an exaggerated kyphosis of the thoracic spine and a depressed position of the sternum (1,2
In upper crossed syndrome, tightness
in the pectoral muscles and latissimus dorsi and weakness in the rhomboids and middle / lower trapezius result in an exaggerated kyphosis of the thoracic spine and a depressed position of the sternum (1,2
in the pectoral muscles and latissimus dorsi and weakness
in the rhomboids and middle / lower trapezius result in an exaggerated kyphosis of the thoracic spine and a depressed position of the sternum (1,2
in the rhomboids and
middle / lower
trapezius result
in an exaggerated kyphosis of the thoracic spine and a depressed position of the sternum (1,2
in an exaggerated kyphosis of the thoracic spine and a depressed position of the sternum (1,2).
Singers must cultivate exceptional strength and coordination
in the rhomboids,
middle and lower
trapezius, and other muscles involved
in scapular retraction, as well as the external intercostals,
in order to maintain an elevated sternum and an expanded rib cage while singing / exhaling.
If you modify this movement by doing isometric holds at various points
in the range of motion, it can potentially help do all of these things: correct poor scapular stability, improve scapular retraction, increase shoulder range of motion, and strengthen weak
middle and lower
trapezius muscles.
These muscles include the rear delts, teres major, rhomboids and
middle trapezius... and they're critically important for maintaining good alignment
in your body,
in addition to being important for overall physique development.
This exercise works the posterior deltoid (back of the shoulder), and the
trapezius and rhomboids
in the upper and
middle back between the shoulder blades.
Traditional pull ups do an excellent job at targeting both the
middle and lower
trapezius, rhomboids, pecs, deltoids, the latissimus dorsi (the broadest muscle
in the back) and the biceps.
The lower
trapezius fibers (one part of the larger
trapezius muscle group — see picture) are located
in the
middle of the back.