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Anatomy
Anatomy
Trapezius
Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
trapeziusbackscapulaupper-trapsmiddle-trapslower-traps
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In one line
A muscle that functions as three different muscles — upper, middle, and lower traps — moving the scapula.
Detail
The trapezius functions as 3 different muscles (Ellison, 1991):
- Upper Traps: elevate and adduct (retract) the scapula (diagonal fibers).
- Middle Traps: adduct the scapula (horizontal fibers).
- Lower Traps: adduct and depress the scapula (diagonal fibers).
Exercises: shoulder shrugs (upper traps); upright rows (upper, middle & lower traps); seated row (pronated grip with shoulder width and wider). The surrounding muscles shown in the diagram include the levator scapulae, rhomboid minor, rhomboid major, and serratus anterior.
Key facts
- Functions as 3 muscles: upper, middle, lower traps.
- Upper traps: elevate and adduct (retract) the scapula.
- Middle traps: adduct the scapula.
- Lower traps: adduct and depress the scapula.
- Exercises: shrugs (upper), upright rows (all three), seated row (pronated, shoulder width and wider).
Connections
- scapular-movement — the scapular motions it produces.
- elevation / depression — upper traps elevate, lower traps depress.
- adduction — scapular adduction (retraction).
- shoulder-shrug / upright-row / seated-row — training exercises.
SourceReference manual
p.320p.428
Cited authorities in source: Ellison (1991).
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.
Explore related topics
Atlas Connections
Adduction
Movement of a body part toward the midline (axis) of the trunk.Depression
Downward movement returning to the normal position from elevation.Elevation
Upward movement, as in shrugging the shoulder girdles.Rhomboids (Major and Minor)Closely related
Two muscles between the spine and the inner edge of the scapula that retract (draw together) and downwardly rotate the shoulder blades — key to upright posture and rowing movements.Scapular Movement
The scapula moves through elevation/depression, adduction (retraction)/abduction (protraction), and upward/downward rotation.Seated Rows
Seated cable row; a neutral grip emphasizes the lats (shoulder extension), while a pronated grip emphasizes the traps, rhomboids and posterior delts.Shoulder Shrugs
Scapular-elevation shrug isolating the upper trapezius, with rhomboid assistance.Upright Rows
Upright row training all three parts of the trapezius (and used for medial-deltoid work via upright rowing), with deltoid and arm-flexor assistance.