Muscles/Upper Back

Upper Back

trapezius

trah-PEE-zee-us

The trapezius is your large, diamond-shaped upper back muscle from neck to mid-back and shoulders. It elevates, retracts, and depresses the scapulae for shrugging, pulling, and posture. Essential for overhead lifts, neck stability, and preventing rounded shoulders.

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Common Pain & Injury

Upper traps cause neck/shoulder tension headaches from stress or poor posture; mid/lower cause upper back knots. See a doctor if pain radiates to arms or follows injury.

Anatomy & Function

Origin

Occipital bone, nuchal ligament, spinous processes of C7-T12 (base of skull, neck ligament, upper thoracic spine).

Insertion

Lateral clavicle, acromion, spine of scapula (outer collarbone, shoulder blade top and ridge).

Actions

Scapular elevation (shrugging shoulders)
Scapular retraction (squeezing shoulder blades)
Scapular depression (pulling shoulders down)
Head extension

Innervation

Spinal accessory nerve (CN XI) and cervical nerves (C3-C4)

Muscle Relationships

Antagonists

Levator scapulae (upper)Rhomboids (lower)Sternocleidomastoid

Synergists

RhomboidsLevator scapulaeSerratus anterior

Trigger Points

Upper traps refer to temple, jaw, and neck; mid traps to angle of neck; lower to interscapular region and chest.

Stretches

1Ear to shoulder neck stretch

2Chin tuck with retraction

3Doorway trapezius stretch

Common Conditions

Trapezius myalgiaTrapezius strainScapular winging

Anatomical Parts

Transverse part of right trapeziusTransverse part of left trapezius

FAQ

What does trapezius do?

Shrugs, retracts, and stabilizes shoulder blades for posture and upper body lifts.

Trapezius knot pain relief?

Massage, heat, stretches like chin tucks, and posture correction help release knots.

Trapezius exercises?

Shrugs, face pulls, and rows target upper, mid, and lower portions.

Why is my trapezius always tight?

Stress, desk work, or weak opposing muscles cause chronic tension.

Exercises for trapezius

15

Barbell Shrug position 1

Barbell Shrug position 2

Barbell Shrug

beginner·barbell

Barbell Shrug Behind The Back position 1

Barbell Shrug Behind The Back position 2

Barbell Shrug Behind The Back

beginner·barbell

Cable Shrugs position 1

Cable Shrugs position 2

Cable Shrugs

beginner·cable

Calf-Machine Shoulder Shrug position 1

Calf-Machine Shoulder Shrug position 2

Calf-Machine Shoulder Shrug

beginner·machine

Clean Shrug position 1

Clean Shrug position 2

Clean Shrug

beginner·barbell

Dumbbell Shrug position 1

Dumbbell Shrug position 2

Dumbbell Shrug

beginner·dumbbell

Kettlebell Sumo High Pull position 1

Kettlebell Sumo High Pull position 2

Kettlebell Sumo High Pull

intermediate·kettlebells

Leverage Shrug position 1

Leverage Shrug position 2

Leverage Shrug

beginner·machine

Scapular Pull-Up position 1

Scapular Pull-Up position 2

Scapular Pull-Up

Smith Machine Behind the Back Shrug position 1

Smith Machine Behind the Back Shrug position 2

Smith Machine Behind the Back Shrug

beginner·machine

Smith Machine Upright Row position 1

Smith Machine Upright Row position 2

Smith Machine Upright Row

beginner·machine

Snatch Shrug position 1

Snatch Shrug position 2

Snatch Shrug

intermediate·barbell

Standing Dumbbell Upright Row position 1

Standing Dumbbell Upright Row position 2

Standing Dumbbell Upright Row

beginner·dumbbell

Upright Cable Row position 1

Upright Cable Row position 2

Upright Cable Row

intermediate·cable

Upright Row - With Bands position 1

Upright Row - With Bands position 2

Upright Row - With Bands

beginner·bands

Also Works trapezius

10

Alternating Hang Clean position 1

Alternating Hang Clean position 2

Alternating Hang Clean

intermediate·kettlebells

Anti-Gravity Press position 1

Anti-Gravity Press position 2

Anti-Gravity Press

beginner·barbell

Arm Circles position 1

Arm Circles position 2

Arm Circles

Atlas Stones position 1

Atlas Stones position 2

Atlas Stones

Axle Deadlift position 1

Axle Deadlift position 2

Axle Deadlift

intermediate·other

Band Pull Apart position 1

Band Pull Apart position 2

Band Pull Apart

beginner·bands

Barbell Deadlift position 1

Barbell Deadlift position 2

Barbell Deadlift

intermediate·barbell

Bent Over Low-Pulley Side Lateral position 1

Bent Over Low-Pulley Side Lateral position 2

Bent Over Low-Pulley Side Lateral

beginner·cable

Bent Over One-Arm Long Bar Row position 1

Bent Over One-Arm Long Bar Row position 2

Bent Over One-Arm Long Bar Row

beginner·barbell

Cable Seated Lateral Raise position 1

Cable Seated Lateral Raise position 2

Cable Seated Lateral Raise

beginner·cable

Related Upper Back Muscles

Ascending part of left trapezius

Upper fibers of left trapezius elevate and retract scapula for shrugs and pulls. Key for posture and overhead strength. Left-side focus corrects imbalances.

Descending part of left trapezius

The descending part of the left trapezius fibers run downward from neck to scapula on the left side, aiding scapular depression and upward rotation. Key for pull-ups and lat work, preventing shoulder hike.

Descending part of right trapezius

The descending part of the right trapezius fibers slope from occiput to right scapula, depressing and upwardly rotating the scapula. Essential for balanced shoulder mechanics in bilateral lifts.

iliocostalis thoracis

Iliocostalis thoracis, mid erector spinae, runs parallel to spine from low-mid back to upper ribs, aiding thoracic extension and breathing. Supports rows, pulls, and posture in upper body training.

interspinalis thoracis

Tiny interspinalis thoracis muscles between thoracic spinous processes fine-tune extension.

longissimus thoracis

The longest erector spinae muscle, running parallel to the spine from sacrum to mid-back, it extends the spine and maintains upright posture. Essential for deadlifts, squats, and spinal stability in powerlifting. Weakness leads to back rounding under load.

The rhomboid major is a diamond-shaped muscle between your shoulder blades, retracting the scapula for better posture. It stabilizes during rows, pull-ups, and presses, countering slouched shoulders in gym-goers. Weak rhomboids lead to rounded posture and shoulder issues.

The rhomboid minor, above the major, connects upper thoracic spine to the shoulder blade's inner border. It retracts and stabilizes the scapula during upper body pulls. Essential for posture correction in lifters with desk jobs.

Upper Back Pain Guide

Common causes and relief

Activities & Sports

See which activities use trapezius