Trapezius
The large, diamond-shaped muscle of the upper back and neck that moves and steadies the shoulder blades.
Overview
The trapezius — often called the "traps" — is a large, diamond-shaped muscle spanning the back of the neck, the shoulders and the upper spine. It has upper, middle and lower sections that pull in different directions.
Together these sections shrug the shoulders up, draw the shoulder blades together and steady them, and help support the neck and head. It gives the upper back and shoulders much of their shape.
Good to know
- Helps position the shoulder blades for arm movement
- Involved in shrugging, pulling and carrying loads
- Supports the head and neck through the day
Where it’s used
Sports this relates to:
Weightlifting
A technical strength sport built around lifting a loaded barbell overhead with speed and control.
Rowing
A rhythmic, full-body endurance sport on the water or on an indoor machine.
Rugby
A physical team sport of carrying, passing and kicking an oval ball toward the opposing line.
Swimming
A full-body, low-impact endurance sport suitable for almost every age and ability.
Exercises that work the trapezius
Deadlift
A hinge movement where you lift a weight from the floor by driving your hips forward to stand tall.
Pike push-up
A push-up variation with hips high that shifts the emphasis onto the shoulders.
Overhead press
A standing press that drives a weight from the shoulders to overhead until the arms lock out.
Pull-up
A vertical pulling exercise where you hang from a bar and pull your chin above it.
Inverted row
A horizontal pulling exercise where you pull your chest to a fixed bar while lying back beneath it.
Bent-over row
A pulling exercise where you hinge forward and row a weight toward your torso.
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Movement patterns
- PullDrawing a load or your own body toward the torso — horizontal rows and vertical pull-ups — building the lats, mid-back and biceps and balancing the push.
- CarryHolding and transporting a load while keeping the trunk braced and stable — an anti-movement pattern that builds grip, core stability and full-body strength.
- HingeA hip-dominant pattern: bend forward at the hips with a flat back, minimal knee bend, then drive the hips tall — powers pulling from the floor and jumping.
- ReachExtending a limb toward a distant point or object, often at full stretch, by projecting a distal segment beyond the body's resting envelope while a stabilised base preserves balance and control.
- LungeA split-stance, single-leg-emphasis pattern: stepping or dropping into a staggered stance and pushing back up to build single-leg strength, balance and stability.
Training methods
- Circuit TrainingCircuit training moves you through a series of stations back to back with little rest, blending strength and cardio into one time-efficient session.
- Hypertrophy TrainingHypertrophy training is resistance work structured to encourage muscle growth, typically using moderate repetitions and a steady, controlled tempo.
- PlyometricsPlyometrics are jumping and bounding drills that train muscles to produce force quickly, developing power and springiness through explosive movement.
- Cross-TrainingCross-training mixes different activities into your routine so you build all-round fitness and give repeatedly-used muscles a change of stimulus.
- Strength TrainingStrength training uses resistance — bodyweight, bands or weights — to challenge your muscles so they gradually adapt and get stronger over time.
Facilities
Tactics
- Offside trapA defensive football tactic where the back line steps up together to leave an attacker offside.
- Baseline playA patient tennis style built around rallying from the back of the court and constructing points with groundstrokes.
- High pressA football tactic where a team hunts the ball high up the pitch to win it back close to the opponent’s goal.
- Serve and volleyAn attacking tennis tactic where the server follows their serve to the net to finish the point with a volley.
Sports science
- Motor controlHow the brain and nervous system organise the muscles to produce coordinated, controlled movement.
- BiomechanicsThe study of how the body produces and controls movement — the mechanics behind every technique in sport.
- Reaction timeThe short delay between a signal and the start of the movement made in response to it.
- Range of motionHow far a joint can travel through its movement — the arc available at a joint, and the foundation of flexibility and mobility.
- ProprioceptionThe body’s internal sense of where its parts are and how they are moving — the awareness behind balance and coordinated movement.