oblique The quadratus muscle is one of the largest muscles on the back. It is a triangular broad muscle with two sides joining together to form a trapezoid. It extends from our neck all the way down to the middle back, like a beautiful shawl

As shown in the picture: the trapezius muscle bundle is arranged radially and can be divided into upper, middle and lower three according to the direction of the muscle fibers. part. The upper muscle bundles are obliquely outward and downward, the middle muscle bundles are parallel outwards, and the lower muscle bundles are obliquely outwards and upwards.

The trapezius muscle is the strongest muscle in the upper back. A strong trapezius muscle makes you look more fierce! The strong middle and lower trapezius muscles will make your posture more upright

How to fully exercise the trapezius muscles?

The trapezius muscle is a large muscle. Many people tend to focus only on the upper side of the trapezius muscle. If you want to get a strong trapezius muscle, you must pay full attention to it!

Today I’m going to give you some great trapezius training methods!

1. Deadlift

During the deadlift, your The trapezius muscle must maintain a strong "isometric contraction" to pull the scapula and avoid pulling the scapula forward and holding the chest! This will help you shape the entire trapezius muscle. Just look at those deadlift masters and you will understand that each of them has extremely strong trapezius muscles

2. Hexagonal Bar Shrug

The action of shrugging (scapula lifting) Mainly to train our upper trapezius muscles, we usually use barbells and dumbbells to shrug! But if conditions permit, the ring barbell will be the best choice!

The ring barbell provides you with a comfortable neutral grip! (Opposite grip) At the same time, it can load enough weight, allowing you to better train the trapezius muscles

3. Overhead lift

The upper and lower trapezius muscles, combined with the serratus anterior muscle, have the function of rotating the scapula. This action is a very important action pattern in sports, including various overhead press movements (dumbbells, barbells Shoulder press, forward raise) will exercise them!

4. Reverse shrug

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Mainly exercises the lower part of the trapezius muscle, which uses the function of the lower part of the trapezius muscle to sink the scapulae! Straighten your hands to support the parallel bars, and then keep the body stable, and then sink the scapulae (it feels like the shoulders are about to touch) to the ears) → Lift the shoulder blades up and feel the upward movement of the body.

Mainly trains the middle part of the trapezius muscle. The main function of the middle part of the trapezius muscle combined with the rhomboids is to retract the scapula. !

The following are some tips for doing the action!

1. Open your chest and don’t hold your chest, and your shoulders will sink (shoulder blades sink), as if there is someone in the process! Hold your shoulders firmly!

2. Keep your lumbar spine neutral! Use your abdominal and other core muscles to strengthen you! font-size: 14px;">3. Retract the shoulder blades, pull the elbows back, and squeeze the shoulder blades!