Trapezius

If there was one body part that spoke volumes about training experience and success
it would be the traps. Starting from the top down, the traps are divided into 3 regions
known as the upper, middle, and lower trapezius. The primary function of this muscle
group, aside from providing that “jacked” looked, is to influence shoulder blade
elevation, upward/downward rotation and retraction, otherwise known as squeezing
the shoulder blades together. Each of these functions all play a critical role in providing
stability for your shoulder.

You see, the shoulder, known as the glenohumeral joint is a ball and socket
configuration wherein both the socket and the ball move dependent to one another.
This unique movement is known as the scapula-humeral rhythm; wherein for every two
degrees of arm movement on the socket, the shoulder blade moves 1 degree. Hence, a
2 to 1 ratio (2:1). If not for this rhythmic movement, you would never be able to perform
a vertical shoulder press; and in many cases is the reason why people have shoulder
pain with pressing in the first place.

To further break down this point lets just apply some math to help the light bulb go off;

that or just use the image provided .

The arm or true shoulder joint

(glenohumeral J) only has a
permissible 120° of movement before
it becomes jammed up against the
bony outcrop of the shoulder blade
known as the acromion. If the shoulder
blade was fixed to the spine, much like
pelvis and hip joint are (Another ball
and socket joint), there would be no
absolute way for us to reach vertically
upward (180°).

Insert the 2:1 ratio of arm to shoulder

blade and voila! 120°:60°!
Now add 60° to the maxed out 120°,
and we achieve our 180° shoulder
elevation.

Congratulations if that sunk in!

Understanding that the arm is truly reliant on the shoulder blade to be both a mobile
and stable foundation is much like “firing a cannon from a canoe”. That last quote was
compliments of a good friend of mine who is an orthopedic surgeon.

What we need to take away from that last example is that he traps are important; and
not just for aesthetics but more so for their unique ability to generate the stability
needed for your arm to press, pull and ultimately grow from.

Upper Trap

The upper fibers of the trap originate near the back of the
skull (occiput) and along the seventh cervical vertebra;
with an insertion along the lateral third of the collarbone
(Johnson et al. 2005). This specific anatomical insertion
allows the upper trap to focus its greatest intent on
stabilizing the shoulder blade to produce neck extension
and the contrast, where the cervical spine must become
the stable foundation for shoulder lateral abduction or
pressing to occur (Ackland et al. 2011). Hence, it is not
uncommon for people to feel their traps when performing
lateral arm raises, as they may not yet understand how to
dissociate their traps from their delts.
Upper trap evidence promotes the inclusion of weighted
farmers walks, suitcase carries and or any weighted
carries; as peak upper trap recruitment can be seen
during these activities. Equally, activities that involve
scapular elevation which can be seen during deadlifts,
bent over rows, and even upright rows (although prior
shoulder health should be considered when performing
the upright row to avoid shoulder impingement at all
cost).

It should be noted that although increased loads are ideal

for the upper trap, so too is the lifting angle. Pizzai et al.
(2014) noted that with 30° of arm abduction (arms spread 30° from the side of the body)
demonstrated increased upper trap recruitment. This would be best preformed with cables or
bands at lower loads that can be worked up. Equally, Ekstrom et al. (2003) also discovered that
second to the shrug, prone reverse fly’s at 135° of shoulder abduction with external rotation
and the standing “full can” shoulder elevation raise above 120°, were two very powerful upper
trap dominant exercises.

Best Isolation Exercises:

#1 Standing Barbell or Hex Bar Deadlift to banded shrug
#2 Single Arm Banded Smith Machine Shrug
#3 Banded Cross-over shrug with External arm rotation
#4 Prone Neck Extension with “I” Raise and arm external rotation “full can”
#5 Standing Banded Y raise “full can”

Middle Trap

The middle region of the trap originates from

just below the upper trap, along the seventh
cervical spine and inferiorly to the first thoracic
spine process; with an insertion along the
distal end of the collarbone closely to the AC
joint of the shoulder (Johnson et al. 2005). The
middle trap much like the upper, appears to
generate maximum force production during
neck extension and stabilizing scapular
activities Ackland et al. (2011).

When investigating the middle traps pulling

capability, several scientists (Lehman et al.
2004, Handa et al. 2005) have noted that the middle traps are best targeted through bent-over rows or other horizontal compound lifts
such as the inverted row; as well the cable or machine horizontal row. Interestingly, a supinated grip
appeared to have the greatest influence on middle trap recruitment due to the increased range
of motion of the arm into shoulder extension. The topic on grip is still debatable as pronated
grip studies showed increased trap recruitment due to minimized biceps influence, but
considering that less load can be lifted due to minimizing the synergistic assist from the
biceps it may be more relevant to direct people as always to alternate and explore the
difference in load and time under tension to maximize benefits as a whole.

Equally work preform by Ekstrom et al. (2003) noted increased middle trap activity with the
prone reverse fly at 135° of shoulder abduction with and without external rotation combined
with scapular retraction prior to lifting.

Best Isolation Exercise:

#1 Prone Neck Extension with “T” raise and arm external rotation “full can”
#2 Wall Corner Press Away “W” Pose

Lower Trap

The Lower trap originates from the first thoracic

vertebra, down to the seventh and inserts into
the shoulder blade with some of its lowest fibers
blending into the posterior delts bony projection
along the arm bone (Johnson et al. 2005). The
primary function of the lower trap is directed at
scapular upward rotation; playing a more
prominent role with upper arm motion. This is in
contrast to the upper and middle region of the
trap, where cervical spine extension, rotation and
lateral bending occur.

Lower trap involvement occurs with arm motion,

specifically during the first half range of the
vertical pull, where scapular depression (setting
the scaps downward) occurs as during the pull-up and lat pull-down.

Ekstrom et al. (2003) and Moseley et al. (1992) identified that the prone Y with External
rotation, standing Y “full can” and prone row, were the ideal isolating exercises for the lower
trap. This makes any horizontal abduction angle to the body at or above 90 degrees at
shoulder abduction key for muscle recruitment.
Best Isolation Exercise:
#1 Band Face Pulls
#2 Prone Neck Extension with “Y” Raise and arm external rotation “full can”

TRAINING THE TRAPS

Now, the traps appear to display a range of 28 – 62% slow twitch type 1 muscle fiber
distribution (Eriksson et al. 2005) but can have outliers in the strength and powerlifting
communities that can be seen with ranges around 64-79% (Kadi et al. 1998, 1999).
This type of muscle fiber breakdown lends to the understanding that while strength
athletes may respond better to heavier loads moved at faster speeds, there is still
reason for mixing the intensity/rep ranges to also include lighter loads.

Work performed by Naddeo et al. (2008) demonstrated that for every increase in 10% of
relative load, they saw a rise in upper trap recruitment. This identifies that the traps can
be trained both within an endurance capacity but most likely best training through
progressive overload, with increases occur incrementally with good attention to spine
posture both when seated and when standing.

If we compare what tools are best to preform work to the traps as a whole, it appears
that when we load the 1 st and 2 nd half of the concentric and eccentric portions of the
range, we can see further improvements but this is only achieved through the use of
resistance bands or cam-based exercise machines such as the ones developed from
Prime Fitness. This observation was noted by Bergquist (2015) when he compared
dumbbells to elastic bands during the prone reverse fly.

Infraspinatus & Teres Minor

Although the Infraspinatus/Teres Minor is part of the rotator cuff, it makes up quite a
significant role both aesthetically and functionally. Increased strength along the rotator cuff is
important as we consider longevity of the shoulder joint and when it comes to back training,
the shoulder joint as you can see with the traps and now rotator cuff and later lats, is the main
structural/anatomical contact point the bridges it all together.

Rotator cuff direct training gets a bad rap as “Therapy only” exercises due to their lightweight
training requirements. The emphasis for limiting the loads when performing isotonic or single
joint exercises for the rotator cuff are due to how easy the rotator cuff muscle can be
outperformed by surrounding larger muscle groups; such as the delts, pec, lat, biceps and
triceps, which all cross the shoulder joint. In many cases when an injury occurs to the rotator
cuff, which leads to weakness; you will find an increase in the likelihood of tendonitis along the
respective muscle that were mentioned.

Now in order to effectively train these muscle that originate from the shoulder blade to the arm,
we must understand their role. The rotator cuff as a whole (supraspinatus, infraspinatus, teresminor, subscapularis) all act to depress
the head of the arm while performing movement. This means that they keep the ball seated in the socket; which can decrease the
chance of a shoulder impingement. We will use the acronym SITS to discuss the muscles independent
function to better understand how to target them for growth.

S (Supraspinatus): Elevates the arm the first 30 degrees from the body with the arm in slight
internal rotation.
Best Isolation exercise: Leaning lateral Raise, Cable Single arm cross over Y raise

I (Infraspinatus): External rotation from arm at side through shoulder movement

Best Isolation Exercise: Cable External rotation, Sideling Dumbbell External Rotation
with press out

T (Teres Minor): External rotation with arm abduction above 90 as seen when throwing a ball
Best Isolation Exercise: Cable, dumbbell or band External rotation from thrower position

S (Subscapularis): Internal rotation from arm at side throughout shoulder movement

Best Isolation Exercise: Cable Internal rotation from throwers position down to arm at side
Each of these exercises can be combined into a single band or cable exercise known
as the “Horizontal Banded 6-way shoulder raise”. This movement allows you to
execute each movement as a complex that can occur either as a warm up or an
accessory. There are some free weight variations which I will link below

Rhomboids
The rhomboids (plural for 2; the Minor and Major) sit below a portion of the middle and lower
trap, where they originate from the spine of the 2nd and 5th thoracic vertebra and insert into
the medial border of the shoulder blade. Muscle fiber breakdown demonstrates that the
rhomboids are predominantly fast twitch or phasic in nature. Hence their primary function
becomes not only to adhere the shoulder blade onto the rib cage during a horizontal pulling
movement (much like the serratus anterior does for pushing), but is also works with the levator
scapulae; together producing downward rotation and retraction the shoulder blade.

This function of downward rotation and retraction actually occur simultaneously with arm
extension, which occurs during the end range of a horizontal row.

Evidence suggests that scapular posture plays a large role when attempting to recruit the
rhomboids. As just mentioned, the appropriate and correct cue for the row must be “squeeze
the shoulder blades together and down and pull through the elbow to draw the arm into
extension”. One of the best was to directly impact rhomboid recruitment is to start with a chest
supported horizontal row dubbed the “bat wing” by Dan John.

This exercise falls in line with research done by Lehman et al (2004) that demonstrated when
combining scapular retraction with a row (seated row in this study) the middle trap and
rhomboids recruitment was greatest. The inclusion of a chest supported variation is based on
literature from (Blank) that demonstrated chest-supported rows are best for trap and rhomboid
recruitment, as with removing the need to stabilize via the erectors, decreased sway of trunk
permitted greater torque and muscle recruitment along the middle trap and rhomboids.
Best Isolation Exercise:
#1 Inverted Row
# 2 Bench supported prone Bat wing with optional chain or bands
#3 Bent Over Meadows Row
#4 Post Lean away single arm Row

Latissimus
 Known as the largest muscle of the
upper body (Holzbaur et al., 2007) the
Latissimus or Lats, contribute to both
aesthetics and function for back
training. These points can’t be more
exagerated when considering the
muscles anatomical area of coverage
running the distance from your upper
pelvis (superior iliac crest), lumbar
spine/thoracic spine (thoracolumbar
junction), ribs 12 to 10 and in some
cases the shoulder blade (inferior
scapular angle) and finally inserting
onto the arm (anterior-medial bicipital
groove) where it’s tendon and the Teres
Major tendon blend together (Bogduk
et al., 1998; Carvalhais et al., 2013,
Goldberg et al., 2009).

Functionally, the Lat can be divided into

3 regions, the superior, middle, and
inferior (Ackland et al., 2008) that
perform shoulder extension, adduction
and internal or medial rotation. These 3
regions appear to have individual
torque arms that make them better suited for pulling through various ranges of motion. Work
done by Keuchle et al (2000) and Ackland et al. (2008) both demonstrate that the Lat has its
peak torque between 30-50 degrees of shoulder flexion (Horizontal Pulling exercise), with a
minimum noted at 120 degrees of shoulder flexion (Overhead Pulling exercise); and a peak
adduction torque from 60-90 degree of shoulder abduction (below horizontal) with a minimum
at 10 degrees abduction.

I know this may sound crazy to think pull ups are not the best Lat exercise, but consider that
angles, tension, and intention truly do play a role in muscle recruitment and development.
Increasing Lat recruitment appears to be linear from the overhead position towards the hips
starting at around 80 degrees of shoulder flexion and plateauing near the 50 to 40 degree
shoulder flexion position.

Dividing the Lat by regions really brings out an understanding on what ranges of shoulder
flexion are best at optimizing muscle recruitment and time invested. We can consider that
shoulder extension will occur more from a straight arm Lat pull-down, and the combination of
extension, adduction, internal rotation will occur from a cable pull-down.

Shoulder Range of Motion Recruitment:

Superior Region
Best Exercise
Cable or Band straight arm Lat pull down (Thib Style)

Middle Region
Best Exercise
Single arm side cable Lat cross over pull down

Inferior Region
Best Exercise
Bench supported Band Pull Over from 100 to 60 degrees shoulder extension

Shoulder internal rotation does appear to influence Lat muscle torque and recruitment, with peak noted at 80 degrees internal
rotation; which would be seen during a pronated grip (palm down), conversely, a neutral (thumb up) grip is associated with a
decrease in torque (Keuchle et al., 2000). This is useful to apply during the Meadows style straight arm Lat pull down.

Due to the Lat predominantly being composed of type 2/fast twitch muscle (>60%)
Paoli et al. (2013), it is useful to provide a planned overload/heavy day with also an
emphasis during liter days to use speed as a means of increasing force output (i.e.
Force=Mass x Acceleration). What is quite interesting and may explain the longer skill
and strength gains needed by women to accomplish a pull up has to due to a general
gender discrepancy between men and women; with men having a smaller amount of
type 1/hybrid type 1 slow twitch fibers when compared to women (26.5 vs. 40.6%)
respectively Paoli et al. (2013).

ERECTOR SPINAE

Finally, lets complete the isolated back training with the Erector Spinae (ES). The ES are cluster
of muscles that contain 3 types of muscle connections that run from the sacrum (sit bone) all
along the length of the spine to the skull and outwardly attach the pelvis to the ribs. These
muscles in order from the spine and outward to the ribs are the spinalis, the longissimus and
the illiocostalis. The grand total of ES muscles we have are 9 and this is why learning to train
them can help to make some lasting impressions on overall back thickness as in the thoracic
spine the muscles lay deep to the rhomboids and middle trap, but also in how they provide
pelvic/hip control which is essential for living without back pain.

SPINALIS LONGISSIMUS ILLIOCOSTALIS

Capitis Capitis Cervisis

Cervicis Cervisis Thoracis

Thoracis Thoracis Lumborum

Let’s dive into a quick review on their function as a group and what exercises will allow us to
dominate their growth.

The ES muscles basic function is to control spine flexion, side bending, and rotation. This
makes them ideal at controlling posture and henceforth work to provide a stable foundation for
the legs and arms to hinge from through the hip and shoulder joint respectively. With exercises
such as the GHD hyper extension, prone leg curl, RDL and good morning all showing high
muscle recruitment McAllister et al. (2014), it is noted that they are worked quite frequentlywith compound movements. By far the
superior of the mentioned exercises have been seen tobe the GHD hyper.

Due to higher loads (85% 1 RM) producing greater muscle recruitment (McAllister et al. 2014)
we should also respect that heavy loading direct work should be kept for end of session
exercises as early fatigue may not be ideal before moving into higher risk movements such as
with any Dead Lift variation or Squat. Nonetheless, the GHD hyper or other named exercise can
be tossed into an upper extremity day where its placement is less critical; wherein the exercise
would be programed to add in additional volume.

References:

Ackland, D. C., Pak, P., Richardson, M., & Pandy, M. G. (2008). Moment arms of the muscles crossing the anatomical
shoulder. Journal of Anatomy, 213(4), 383-390.

Ackland, D. C., Merritt, J. S., & Pandy, M. G. (2011). Moment arms of the human neck muscles in flexion, bending and
rotation. Journal of biomechanics, 44(3), 475-486.

Bogduk, N., Johnson, G., & Spalding, D. (1998). The morphology and biomechanics of latissimus dorsi. Clinical
Biomechanics, 13(6), 377-385.

Carvalhais, V. O., de Melo Ocarino, J., Araújo, V. L., Souza, T. R., Silva, P. L. P., & Fonseca, S. T. (2013). Myofascial
force transmission between the latissimus dorsi and gluteus maximus muscles: an in vivo experiment. Journal of
biomechanics, 46(5), 1003-1007.

Ekstrom, R. A., Donatelli, R. A., & Soderberg, G. L. (2003). Surface electromyographic analysis of exercises for the
trapezius and serratus anterior muscles. Journal of Orthopaedic & Sports Physical Therapy, 33(5), 247-258.

Handa, T., Kato, H., Hasegawa, S., Okada, J., & Kato, K. (2005). Comparative electromyographical investigation of the
biceps brachii, latissimus dorsi, and trapezius muscles during five pull exercises. Japanese Journal of Physical
Fitness and Sports Medicine, 54(2), 159-168.

Holzbaur, K. R., Murray, W. M., Gold, G. E., & Delp, S. L. (2007). Upper limb muscle volumes in adult subjects. Journal
of biomechanics, 40(4), 742-749.

Johnson, G. R., & Pandyan, A. D. (2005). The activity in the three regions of the trapezius under controlled loading
conditions—an experimental and modelling study. Clinical Biomechanics, 20(2), 155-161.
Kadi, F., Eriksson, A., Holmner, S., Butler-Browne, G. S., & Thornell, L. E. (1999). Cellular adaptation of the trapezius
muscle in strength-trained athletes. Histochemistry and cell biology, 111(3), 189-195.Kuechle, D. K., Newman, S. R., Itoi, E.,
Niebur, G. L., Morrey, B. F., & An, K. N. (2000). The relevance of the moment arm of shoulder muscles with respect to axial
rotation of the glenohumeral joint in four positions. Clinical biomechanics, 15(5), 322-329.

Lehman, G. J., Buchan, D. D., Lundy, A., Myers, N., & Nalborczyk, A. (2004). Variations in muscle activation levels
during traditional latissimus dorsi weight training exercises: An experimental study. Dynamic Medicine, 3(1), 4.
McAllister, M. J., Hammond, K. G., Schilling, B. K., Ferreria, L. C., Reed, J. P., & Weiss, L. W. (2014). Muscle activation
during various hamstring exercises. The Journal of Strength & Conditioning Research, 28(6), 1573-1580.

Moseley, J. B., Jobe, F. W., Pink, M., Perry, J., & Tibone, J. (1992). EMG analysis of the scapular muscles during a
shoulder rehabilitation program. The American Journal of Sports Medicine, 20(2), 128-134.

Paoli, A., Pacelli, Q. F., Cancellara, P., Toniolo, L., Moro, T., Canato, M., … & Reggiani, C. (2013). Myosin isoforms and
contractile properties of single fibers of human latissimus dorsi muscle. BioMed research international, 2013.

Pizzari, T., Wickham, J., Balster, S., Ganderton, C., & Watson, L. (2014). Modifying a shrug exercise can facilitate the
upward rotator muscles of the scapula. Clinical Biomechanics, 29(2), 201-205.