How to Target The Trapezius

Today’s blog will explore how to target the trapezius muscle in your client workouts. There are also three mock questions to test your knowledge of today’s content.

I’ve assessed A LOT of session plans, and the most neglected muscle group has to be the Trapezius.

We rarely forget the Biceps, the Lats or the Chest… but Trapezius is often left out of client workouts.

This can cause long-term muscle imbalances, reduced functional strength and postural issues, so today you’ll learn the origin and insertions of the Trapezius, alongside a list of exercises that target the Trapezius

Watch: How to Target The Trapezius

How To Target The Trapezius?

The trapezius is a diamond shape muscle at the back of the body. It is unique in structure by having three regions each creating different joint actions.

The three regions of the Trapezius include:

1. Upper Fibres of the Trapezius

Create elevation of the scapula (raising the shoulder blades towards the ears)

Exercises that target the upper fibres include

  • Shrugs
  • Upright Rows
  • Farmers walk

2. Mid Fibres.

Create retraction of the scapula (squeezing the shoulder blades back towards each other)

Exercises that target the mid-fibres include

  • Rear fly
  • Bent over row
  • Seated Row

3. Lower Fibres.

Create depression of the scapula (dropping the shoulder blades down the back, away from the ears)

Exercises that target the lower fibres include

  • High Cable Row
  • Lat Pull Down
  • Scapula Pull Up
  • Pull Up

How to Target The Trapezius in workout plans

All of these exercises use the trapezius muscles, across different joint actions.

As a FITPRO, this means you can easily include the trapezius in your client workouts. You can add variety to a “back-only” day by targeting all three regions of the trapezius.

Or you could spread out the exercises across a week to ensure all fibres are targeted.

You may also adapt the Trapezius regions targeted based on postural compensations observe in your client.

For example, a kyphotic posture would benefit from more activation of the mid and lower regions of the trapezius. This will help pull the shoulder blades back and down.

What is the Origin and Insertion of The Trapezius?

Origin:  Base of the Skull and C7-T12 Thoracic vertebrae
Insertion: Spine of Scapula and Lateral Clavicle

Learn More about Origins and Insertions, and simplify your learning with our Muscle Memory Flashcards

Planning doesn’t need to be overwhelming

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Plus you learn how to periodise your planning of these systems to allow for logical progressive overload so your client can get their goal every time.

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Test your knowledge with today’s planning mock questions:

[NOTE: The answers are below the 3rd question]

Q1: Which of the following is an exercise that specifically targets the upper fibres of the trapezius?

A. Rear fly
B. High Cable Row
C. Lat Pull Down
D. Shrugs

Q2: Strengthening the mid and lower fibres of the Trapezius will benefit which postural compensation?

A. Lordosis
B. Kyphosis
C. Scoliosis
D. Lower Cross Syndrome

Q3: What joint action are the lower fibres of the trapezius primarily responsible for?
A. Scapula retraction
B. Scapula depression
C. Scapula elevation
D. Scapula protraction

Answers to the mock questions are :

Question 1= D, Question 2 = B, Question 3 = A

If you want more mock questions like this, then you can download more Free Mock Questions: DOWNLOAD NOW

Dedicated to More

Hayley “How to Target The Trapezius” Bergman

Parallel Coaching

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