(1) Trapezius: The trapezius is a flat, triangular muscle that extends out and down from the neck, then down between the shoulder blades.

Function: To lift the entire shoulder girdle, draw the scapula up, down, and to either side, and help turn the head.

Training the Traps and Upper Back

Although not one of the more desirable goals for most bodybuilders, a completely developed bodybuilder will not ignore any muscle groups. As one of the more ignored ones, it is important to give traps training the proper time and effort. For some, trap training may not be desired for a number of reasons; sometimes it will make your neck appear thicker and unproportional, or your shoulders look narrower as your traps will develop vertically and not horizontally. However, your traps are very important to keep fit and strong, like all other muscle groups, and a good bodybuilding regiment will include them, even if only on a small scale.

To develop the trapezius, any of the following exercises can be performed:

• Barbell Shrugs
• Dumbbell Shrugs
• Machine Shrugs
• Barbell Upright Rows
• Dumbbell Upright Rows

Note: See Also the Shoulder Muscles

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