{"id":47007,"date":"2022-10-31T23:59:07","date_gmt":"2022-10-31T23:59:07","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47007"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"trapezius-strength-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/","title":{"rendered":"10 Trapezius Strength Exercises For A Stronger Back"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#Anatomy_Of_The_Trapezius_Muscle\" >Anatomy Of The Trapezius Muscle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#Why_Strengthen_The_Trapezius_Muscle\" >Why Strengthen The Trapezius Muscle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#Better_Posture\" >Better Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#Injury_Prevention\" >Injury Prevention<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#Better_Performance\" >Better Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#Aesthetics\" >Aesthetics<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#10_Trapezius_Muscle_Strength_Exercises\" >10 Trapezius Muscle Strength Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#1_Barbell_Shrug\" >1. Barbell Shrug<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#2_Dumbbell_Shrug\" >2. Dumbbell Shrug<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#3_Kirk_Shrug\" >3. Kirk Shrug<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#4_EZ_Bar_Upright_Row\" >4. EZ Bar Upright Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#5_Dumbbell_Lateral_Raise\" >5. Dumbbell Lateral Raise\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#6_Barbell_Overhead_Press\" >6. Barbell Overhead Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#7_Farmers_Carry\" >7. Farmers Carry\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#8_One-Arm_Dumbbell_Row\" >8. One-Arm Dumbbell Row\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#9_Kettlebell_Swings\" >9. Kettlebell Swings\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#10_Deadlift\" >10. Deadlift\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#How_To_Safely_Perform_Strength_Exercises_For_Trapezius\" >How To Safely Perform Strength Exercises For Trapezius?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Whether your goal for working out is to build muscle, improve posture, or reduce pain, these 10 trapezius exercises will help get you there. The trapezius is a large, triangular-shaped muscle that covers the upper back and extends down to the middle of the spine. It\u2019s responsible for moving the shoulders and supporting the neck. While the trapezius muscle is not typically a problem area for most people, it can become weak or tight from poor posture or repetitive motions. This can lead to pain in the neck, shoulders, and upper back. Strengthening the trapezius muscle can help alleviate these symptoms and improve your overall strength and posture. Read on to understand the anatomy of the trapezius muscle and the best trapezius strength exercises.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Trapezius_Strength_Exercises\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Trapezius_Strength_Exercises\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Anatomy_Of_The_Trapezius_Muscle\"><\/span><b>Anatomy Of The Trapezius Muscle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The trapezius <a href=\"https:\/\/betterme.world\/articles\/row-variations\/\">muscle<\/a> is a large, triangular-shaped muscle that spans from the back of your skull, down your spine, and all the way out to your shoulder blades. It is responsible for both moving your shoulders and stabilizing them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The trapezius muscle is divided into three parts, each with different origins, insertions, and functions:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper trapezius:<\/b><span style=\"font-weight: 400;\"> The upper trapezius muscle originates from the base of your skull, and inserts into your shoulder blade. It is responsible for elevating your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Middle trapezius: <\/b><span style=\"font-weight: 400;\">The middle trapezius muscle originates from the spinous processes of your vertebrae, and inserts into your shoulder blade. It is responsible for retracting your shoulder blades.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower trapezius:<\/b><span style=\"font-weight: 400;\"> The lower trapezius muscle originates from the spinous processes of your vertebrae, and inserts into your shoulder blade. It is responsible for depressing your shoulders.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The trapezius muscle is innervated by the accessory nerve (CN XI). This nerve arises from the spinal cord and innervates all of the muscles of the neck and shoulder (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK507722\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The trapezius muscle is a key player in everyday movements, such as shrugging your shoulders, reaching up to scratch your head, or combing your hair. It is also very important in stabilizing your shoulder girdle when you lift heavy objects.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/\"><i>Increase Shoulder Mobility: Why And How To Do It<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Trapezius_Strength_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-29396 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/7-1-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/7-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/7-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/7-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/7-1.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Strengthen_The_Trapezius_Muscle\"><\/span><b>Why Strengthen The Trapezius Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many reasons why you might want to strengthen your trapezius muscle, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Posture\"><\/span><b>Better Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For one, having a strong upper back can help improve your posture. Slouching and rounding your shoulders is a common problem, especially if you sit at a desk all day. This can lead to tightness in your chest and weakness in your upper back.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By strengthening your trapezius <a href=\"https:\/\/betterme.world\/articles\/bodyweight-bicep-exercise\/\">muscle<\/a>, you can help pull your shoulders back and stand up straighter. This will not only improve your posture but can also help relieve pain in your neck and shoulders (<\/span><a href=\"https:\/\/newsinhealth.nih.gov\/2017\/08\/getting-it-straight\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Injury_Prevention\"><\/span><b>Injury Prevention<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another reason to strengthen your trapezius is to prevent injuries. This muscle helps stabilize the shoulder, so it\u2019s important for overhead movements like throwing a ball or reaching for something on a high shelf.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If the muscle is weak, it can\u2019t do its job properly and you may be more likely to injure your shoulder. Strengthening the muscle can help prevent these types of injuries (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3806175\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Performance\"><\/span><b>Better Performance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strengthening your trapezius can also improve your performance in <a href=\"https:\/\/betterme.world\/articles\/shoulder-exercises-for-women\/\">activities<\/a> that require a strong upper back. This includes sports like tennis, swimming, and rowing. It can also help with weightlifting and other strength-training exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have weak trapezius muscles, you may not be able to lift as much weight or perform the exercises with proper form. This means you won&#8217;t be recruiting all the muscles in your back and won&#8217;t get as much out of the workout.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Aesthetics\"><\/span><b>Aesthetics<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Who doesn&#8217;t want a strong, sculpted back? The trapezius muscle is one of the key muscles in giving you that V-shaped torso.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you can\u2019t spot-reduce fat, building muscle in this area can help create the appearance of a narrower waist and a broader back. This can give you a more defined and muscular look.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Trapezius_Strength_Exercises\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Trapezius_Strength_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-29348 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-2-1024x576.jpg\" alt=\"trapezius strength exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"10_Trapezius_Muscle_Strength_Exercises\"><\/span><b>10 Trapezius Muscle Strength Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know the benefits of strengthening your trapezius muscle, it\u2019s time to get to work.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 10 <a href=\"https:\/\/betterme.world\/articles\/dynamic-stretches-for-back\/\">exercises<\/a> that will help you build strength in this area:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Barbell_Shrug\"><\/span><b>1. Barbell Shrug<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The barbell shrug is a basic exercise that recruits the trapezius muscle.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and a barbell in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the barbell with your hands shoulder-width apart and let it hang at arm\u2019s length in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, shoulders down, and core engaged, raise your shoulders as high as you can.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two, then slowly lower them back down to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 to 12 reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"2_Dumbbell_Shrug\"><\/span><b>2. Dumbbell Shrug<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The dumbbell shrug is similar to the barbell shrug, but using dumbbells instead of a barbell allows for unilateral (single-sided) work. This can help correct any imbalances you may have between your left and right <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\">sides<\/a>.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and a dumbbell in each hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let the dumbbells hang at arm\u2019s length by your sides, with your palms facing your thighs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, shoulders down, and core engaged, raise your right shoulder as high as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two, then slowly lower it back down to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with your left shoulder. That\u2019s one rep.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 to 12 reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"3_Kirk_Shrug\"><\/span><b>3. Kirk Shrug<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The kirk shrug is a <a href=\"https:\/\/betterme.world\/articles\/bench-workouts\/\">variation<\/a> of the barbell shrug that requires a thumbless grip. This can help increase your grip strength and recruitment of the lower trapezius muscle. Consequently, it improves posture and performance in lifts that require a firm grip, such as the deadlift.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and a barbell in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the barbell with your hands shoulder-width apart using a thumbless (overhand) grip.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, shoulders down, and core engaged, raise your shoulders as high as you can.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two, then slowly lower them back down to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 to 12 reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Trapezius_Strength_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-29322 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-1024x576.jpg\" alt=\"trapezius strength exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_EZ_Bar_Upright_Row\"><\/span><b>4. EZ Bar Upright Row<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An EZ bar is a type of barbell with an angled grip that allows for more wrist and forearm comfort than a traditional barbell. The upright row is an exercise that targets the trapezius as well as the muscles in the front of the shoulder (the anterior deltoid).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and an EZ bar in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the bar with your hands shoulder-width apart using an overhand grip.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight and core engaged, raise the barbell to just below chin level, leading with your elbows.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two, then slowly lower it back down to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 to 12 reps.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/what-do-lateral-raises-work\/\"><i>What Do Lateral Raises Work? How This Exercise Can Benefit Your Workout Routine<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Dumbbell_Lateral_Raise\"><\/span><b>5. Dumbbell Lateral Raise\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The lateral raise is a well-known shoulder exercise that primarily targets the middle deltoid <a href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/\">muscle<\/a>. However, it also recruits the trapezius muscle to a lesser extent.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and a dumbbell in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let the dumbbells hang at arm\u2019s length by your sides, with your palms facing your thighs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight and core engaged, raise your arms out to the sides until they\u2019re parallel with the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two, then slowly lower them back down to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 to 12 reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"6_Barbell_Overhead_Press\"><\/span><b>6. Barbell Overhead Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The overhead press is a compound <a href=\"https:\/\/betterme.world\/articles\/is-kayaking-good-exercise\/\">exercise<\/a> that targets the trapezius muscle as well as the muscles in the front of the shoulder (the anterior deltoid) and the side of the shoulder (the lateral deltoid).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and a barbell in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the barbell with your hands shoulder-width apart using an overhand grip.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, raise the barbell overhead until your arms are straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two, then slowly lower it back down to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 to 12 reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Trapezius_Strength_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-29311 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-1-1024x576.png\" alt=\"trapezius strength exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/12-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Farmers_Carry\"><\/span><b>7. Farmers Carry\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This loaded carry exercise not only works your grip and forearm muscles but also activates your whole body, including your trapezius muscle.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and a weight in each hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let the weights hang at arm\u2019s length by your sides, with your palms facing your thighs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your shoulders down and your core engaged, walk forward for a specific distance or time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To make the exercise more challenging, you can increase the weight of the dumbbells or the length of time that you carry them.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"8_One-Arm_Dumbbell_Row\"><\/span><b>8. One-Arm Dumbbell Row\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The one-arm dumbbell row is a classic back exercise that targets the muscles along the side of the back, including the trapezius. It has the unique benefit of being able to isolate each side of the back, which can help correct any imbalances.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by positioning a dumbbell on the ground next to your right foot.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and hinge forward at the hips until your back is nearly parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your right hand on the dumbbell and let your left arm hang down. This is the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, lift the dumbbell to the side of your chest, leading with your elbow.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two, then slowly lower it back down to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 to 12 reps, then repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"9_Kettlebell_Swings\"><\/span><b>9. Kettlebell Swings\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The kettlebell swings primarily work the muscles in the posterior chain, including the trapezius muscle. They\u2019re a great exercise for improving power and explosive ability.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and a kettlebell in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees slightly and hinge forward at the hips until your back is nearly parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the kettlebell with both hands and let it hang between your legs. This is the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, swing the kettlebell up to shoulder height. As you swing the kettlebell up, squeeze your glutes and thrust your hips forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow the momentum from the swing to carry the kettlebell back down between your legs, then repeat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 to 12 reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"10_Deadlift\"><\/span><b>10. Deadlift\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The deadlift is a compound exercise that works the muscles along the back of the body, including the trapezius muscle. It also targets the muscles in the front of the leg (quadriceps) and the back of the leg (hamstrings).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet hip-width apart and a barbell in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and hinge forward at the hips until your back is nearly parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the barbell with an overhand grip, hands shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, lift the barbell up, leading with your hips until you\u2019re standing upright.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two, then slowly lower it back down to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 to 12 reps.<\/span><\/li>\n<\/ol>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Trapezius_Strength_Exercises\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Trapezius_Strength_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-29307 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/9-1-1024x576.png\" alt=\"trapezius strength exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/9-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/9-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/9-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/9-1.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Safely_Perform_Strength_Exercises_For_Trapezius\"><\/span><b>How To Safely Perform Strength Exercises For Trapezius?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know some of the best exercises to target your trapezius muscle, it\u2019s important to learn how to perform them safely and effectively. Here are a few pointers:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Do a warm-up first. <\/b><span style=\"font-weight: 400;\">Before you start your strength-training workout, be sure to warm up with some light cardio and dynamic stretches. This will help increase blood flow to your muscles and reduce your risk of injury (<\/span><a href=\"https:\/\/www.tricitymed.org\/2016\/12\/warming-cooling-important\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Think of proper form vs. ego lifting. <\/b><span style=\"font-weight: 400;\">When you\u2019re lifting weights, it\u2019s important to focus on proper form rather than how much weight you\u2019re lifting. Lifting with good form will help you target the right muscles and avoid injury. Ego lifting (lifting more weight than you can safely handle) puts you at a higher risk for injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Structure your workout. <\/b><span style=\"font-weight: 400;\">When you\u2019re designing your strength-training workout, be sure to include a mix of exercises that target all the major muscle groups. For trapezius-specific activities, aim for 2 to 3 sets of 10 to 12 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Give your muscles time to rest and recover: <\/b><span style=\"font-weight: 400;\">After a strenuous workout, your muscles need time to repair and rebuild. That\u2019s why it\u2019s important to give yourself at least one day of rest between strength-training workouts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6015912\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you have any questions or concerns about performing these exercises safely, be sure to consult with a certified personal trainer or other fitness professional. Remember, there\u2019s no \u201cquick fix\u201d when it comes to building strength. It takes time, patience, and consistent effort. But if you stick with it, you\u2019ll see results!<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These are just a few examples of exercises that can help strengthen the trapezius muscle\u2014 which is a muscle responsible for both moving your shoulders and stabilizing them. As with any muscle group, be sure to warm up before you start and to listen to your body if you feel any pain or discomfort.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Trapezius_Strength_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Whether your goal for working out is to build muscle, improve posture, or reduce pain, these 10 trapezius exercises will help get you there. The trapezius is a large, triangular-shaped muscle that covers the upper back and extends down to the middle of the spine. It\u2019s responsible for moving the shoulders and supporting the neck. [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":47030,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[117],"class_list":["post-47007","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Trapezius Strength Exercises For A Stronger Back - BetterMe<\/title>\n<meta name=\"description\" content=\"If you\u2019re looking for a way to build strength in your upper back, then these \u2605 10 TRAPEZIUS STRENGTH EXERCISES \u27a4 for a stronger back are for you. Just keep reading for more!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Trapezius Strength Exercises For A Stronger Back\" \/>\n<meta property=\"og:description\" content=\"If you\u2019re looking for a way to build strength in your upper back, then these \u2605 10 TRAPEZIUS STRENGTH EXERCISES \u27a4 for a stronger back are for you. Just keep reading for more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1944741505-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1706\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/6aa0dd07a82616f342b5b8387433018d\"},\"headline\":\"10 Trapezius Strength Exercises For A Stronger Back\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/\"},\"wordCount\":2266,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1944741505-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Whether your goal for working out is to build muscle, improve posture, or reduce pain, these 10 trapezius exercises will help get you there. The trapezius is a large, triangular-shaped muscle that covers the upper back and extends down to the middle of the spine. It\u2019s responsible for moving the shoulders and supporting the neck. While the trapezius muscle is not typically a problem area for most people, it can become weak or tight from poor posture or repetitive motions. This can lead to pain in the neck, shoulders, and upper back. Strengthening the trapezius muscle can help alleviate these symptoms and improve your overall strength and posture. Read on to understand the anatomy of the trapezius muscle and the best trapezius strength exercises.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Anatomy Of The Trapezius Muscle<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The trapezius <a href=\\\"https:\/\/betterme.world\/articles\/row-variations\/\\\">muscle<\/a> is a large, triangular-shaped muscle that spans from the back of your skull, down your spine, and all the way out to your shoulder blades. It is responsible for both moving your shoulders and stabilizing them.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The trapezius muscle is divided into three parts, each with different origins, insertions, and functions:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Upper trapezius:<\/b><span style=\\\"font-weight: 400;\\\"> The upper trapezius muscle originates from the base of your skull, and inserts into your shoulder blade. It is responsible for elevating your shoulders.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Middle trapezius: <\/b><span style=\\\"font-weight: 400;\\\">The middle trapezius muscle originates from the spinous processes of your vertebrae, and inserts into your shoulder blade. It is responsible for retracting your shoulder blades.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Lower trapezius:<\/b ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/\",\"url\":\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/\",\"name\":\"10 Trapezius Strength Exercises For A Stronger Back - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1944741505-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"If you\u2019re looking for a way to build strength in your upper back, then these \u2605 10 TRAPEZIUS STRENGTH EXERCISES \u27a4 for a stronger back are for you. 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The trapezius is a large, triangular-shaped muscle that covers the upper back and extends down to the middle of the spine. It\u2019s responsible for moving the shoulders and supporting the neck. While the trapezius muscle is not typically a problem area for most people, it can become weak or tight from poor posture or repetitive motions. This can lead to pain in the neck, shoulders, and upper back. Strengthening the trapezius muscle can help alleviate these symptoms and improve your overall strength and posture. Read on to understand the anatomy of the trapezius muscle and the best trapezius strength exercises.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>Anatomy Of The Trapezius Muscle<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The trapezius <a href=\"https:\/\/betterme.world\/articles\/row-variations\/\">muscle<\/a> is a large, triangular-shaped muscle that spans from the back of your skull, down your spine, and all the way out to your shoulder blades. It is responsible for both moving your shoulders and stabilizing them.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The trapezius muscle is divided into three parts, each with different origins, insertions, and functions:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper trapezius:<\/b><span style=\"font-weight: 400;\"> The upper trapezius muscle originates from the base of your skull, and inserts into your shoulder blade. It is responsible for elevating your shoulders.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Middle trapezius: <\/b><span style=\"font-weight: 400;\">The middle trapezius muscle originates from the spinous processes of your vertebrae, and inserts into your shoulder blade. It is responsible for retracting your shoulder blades.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower trapezius:<\/b ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/","url":"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/","name":"10 Trapezius Strength Exercises For A Stronger Back - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1944741505-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"If you\u2019re looking for a way to build strength in your upper back, then these \u2605 10 TRAPEZIUS STRENGTH EXERCISES \u27a4 for a stronger back are for you. 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