Trapezius and A.C. Joint Training

The “Traps”

While we have provided analysis of the involvement of the trapezius muscle during the various
back exercises the considerations for the trapezius were from a posterior vantage point. In this report
we will focus on the upper portion of the trapezius (upper portion) from the anterior perspective. A
good set of “traps” rounds off the physique and provides an image of raw power. Conversely, underdevelopment
of the upper trapezius (visible from the front as the area comprising the area between
the neck to the deltoids) creates a flaw in the overall balance of the physique. It is not difficult
to bring out the trapezius as just a little attention goes a long way with this muscle. In this report we
shall provide an analysis of the shrug exercise as the shrug movement represents the fundamental
basis of “traps” training. It should be noted that the shrug exercise also involves the levator scapulae
and the rhomboid muscles and as such an analysis will be provided on each.

Location and Function

Trapezius (A)

Location
Originates on the vertebrae of the thoracic spine (entire length), and the cervical spine and inserts
on the lateral portion of the clavicle and into the base of the skull. Please note that the specific
area of concentration will be the area that crosses the acromioclavicular (A.C.) joint situated between
the clavicle and the scapula.

Function
The upper fibers produce the action of elevation of the scapula. The middle fibers produce the
actions of upward rotation and adduction of the scapula; they are mentioned due to the fact that the
fibers of the middle region (as well as the lower region) are activated during the completion and the
finish positions of the lift. As well the middle trapezius is highly-activated during the application of
the rear shoulder shrug movement application.

Levator Scapulae (B)

Location
Originates from the first to fourth cervical vertebrae and inserts on the medial border of the scapula.

Function
Serves in the function of raising or elevating the scapula during the initiation of the lift and also
provides for upward rotation of the scapula.

The Barbell Shrug
The barbell shrug exercise represents the “granddaddy” movement of upper trapezius training
and is a favorite of many hard-core lifters. While the movement appears to be a simple one to perform,
there is a high injury-risk factor associated with the exercise. The shoulders, as well as the lower
back, are highly susceptible to injury
when improper methodology is applied
to the movement. There is a general
tendency to attempt to work with too
much weight on this exercise and it is
essential that proper resistance selection
be applied, to allow for correct
exercise execution in effort to get the
most out of the exercise, and to reduce
the risk of injury.

Considerations for Injury
Prevention

Should We Rotate the Shoulders?
There has been a great deal of conflicting
literature about whether or not
the execution of the shrug exercise
should be one that sees a vertical
(straight up and down), movement application
or one that sees the trainee
rolling (rotating) the shoulders either
forward or backward, or both. The debate
centers on the considerations given
to the acromioclavicular (A.C.) joint.
Because of its location in the direct
line-of-fire of the shrugging movement,
the weakly-constructed A.C. joint is
exposed to a high risk of injury if duress
is placed upon it during the execution
of the shrug movement. The
backward rolling action of the shoulders
places the A.C. joint under duress
due to the force vectors which attack
the joint directly. The shoulders are
rotated, the clavicle is pulled up and
back forcing the already unstable joint
to be opened up (separated), which weakens the area even more thus exposing it to high injury risk.
If the shrug movement is performed with a vertical (up and down) movement application it allows
the joint to take on the burden of the load (including the force vectors) in its strongest position.

Potential for Lower Back Injury
The region of the lower back is also highly susceptible to injury if proper form is not maintained
throughout the movement application. There is a strong tendency to lean backwards during the
completion of the lift, particularly in instances when a shoulder-rotation action is implemented into
the movement. Lying backwards exposes the lower lumbar region to the risks associated with the
arching-of-the-back posture as induced by leaning back such as jamming the facet-joints and injuring
the vertebrae of the region. It is important to maintain contact with the floor with the entire region
of the soles of the feet as this win help alleviate the natural tendency of leaning back during the raising
of the weight.

Considerations for Muscular Involvement
Those who advocate the concept of rotating the shoulders do so with the proposal that the middle
and lower regions of the trapezius, as well as the rhomboids (major and minor) are highlyactivated
during the rotating (backward) action of the shoulders due to the “squeezing” action that is
experienced in the scapula. The opposing premise of the benefit provided by the squeezing action
upon the scapula is negated by the fact that despite the fact that gravitational forces are being exerted
upon the muscles throughout the movement application, the fact that there is a rotation action of the
shoulders dictates that the movement is now being applied in a more horizontal plane rather than
being applied in the desired vertical (directly opposing gravity) direction. A forward rolling action of
the shoulders is not considered and effective action and is seen as unnecessary.

The argument for the application of a forward and backward rotation action of the shoulders is
that the forward rotation is that the upper fibers of the trapezius are highly activated. The backward
rotation of the shoulders during the lowering of the weight provides a “squeezing” action (adduction)
of the shoulders and the scapula which accentuate the activation of the medial fibers of the trapezius.

In addition, the adduction of the shoulders and scapula incorporates the involvement of the
rhomboid muscles (major, minor) into the movement providing for overall development of the area
of the back. The counter argument to that notion is that the involvement of the rhomboids reduces
the emphasis that will be invoked upon the trapezius. The suggestion here would be regardless of
route-of-course for preferred accentuation, that “safety-first” be the foremost consideration. As such,
rotating the shoulders would be discouraged due to the potentially damaging effects upon the acromioclavicular
(A C.) joint.

Summary of Correct Exercise Execution
- Assume a shoulder-width stance with the feet pointed slightly outward with a barbell held in
front of the thighs with a pronated shoulder-width grip.
- Utilize slight knee and hip-flexion to provide the proper preparatory posture. The back should
be maintained in a flat, rigid vertical position with the head held high.
244 Advanced Techniques in Weight-Resistance Training
- Initiate the concentric contraction phase of the movement by slowly elevating the shoulders upward
in a straight line by virtue of accentuating the trapezius and levator scapulae muscles.
- Maintaining the proper position with the arms fully-extended and the knees and hips slightlyflexed
and the head held erect, draw the weight upward with the shoulders raised to their highest
point in the movement range. Remember, the movement is performed by drawing the shoulders
upward, not by dropping the head downward to meet the weight. You may want to experiment
with the various shoulder actions in order to affect the particular emphasis of choice in the
“traps”. Remember to pause for two counts at the completion of the concentric phase.
- Begin the eccentric phase of the movement by slowly lowering the bar back down. You will need
to concentrate fully on maintaining strong neural-impulsing into the muscles of the back (not the
arms) in resisting the forces of gravity.
- Complete the eccentric contraction phase by slowly lowering the weight to the fully- extended
position of the eccentric contraction. You will need to exert high concentration in order to avoid
the urge to allow for a “bouncing” action at the conclusion of the movement.

Keys to the Lift
It is essential to maintain proper exercise execution throughout the entire movement application
in both the concentric and eccentric phases of the movement application in order to avoid reduce
the risk of injury in this simple but potentially dangerous exercise. You will want to avoid
the following flaws in correct execution of the exercise.

- Utilizing elbow flexion;
- Utilizing hip-thrust to add impetus to the lift;
- Throwing the head back in response to the exertion of the lifting action;
- Springing up on to the toes in effort to apply greater leverage to the lift;
- Dropping the head down into the lift during the final one-third of the concentric contraction;
Hoisting the weight up rather than raising the load by virtue of strong muscular contraction in
the trapezius and levator scapulae;
.. Dropping the weight down too quickly during the execution of the eccentric contraction. h. allowing
a “bouncing” action at the conclusion of the eccentric contraction.

Use light resistance and utilize strong neural impulsing into the desired region of the muscles of
the back (rather than in the arms) in order to provide for the safe, efficient application of this potentially
dangerous exercise.

Smith Machine Barbell Shrug
A movement variation can be applied with the utilization of the Smith machine barbell smug application.
The Smith machine provides for a measure of stability during the performance of the
movement and, as such, the tendency to roll the shoulders will be somewhat lessened. If the shoulders
are rotated, the resistance remains in a fixed position which could result in less stress being
placed upon the acromioclavicular (A C.) joint.

Movement Analysis

Proper Form Encouraged with Smith
Machine
The Smith machine application also encourages
proper form to be maintained throughout
the movement application as there is less tendency
to attempt to pull the bar up and back as
the shoulders are rotated backward (as this attempt
would prove futile). As a result, the
common flaw in technique that sees the trainee
assuming an arched-back posture is virtually
eliminated. Note, the usage of the term “virtually”,
it is still possible to lean back during the
movement and concentration is required to
avoid this almost natural-occurring error.

In addition there is less tenancy to collapse
the body during the eccentric contraction phase
of the movement as the movement application
is strictly up and down as opposed to the freeweight
barbell application which frequently sees
the trainee first drawing the barbell back and
then allowing the weight to come forward during
the descent. The true-vertical movement
plane allows for a more readily-facilitated adherence
to the desired straight-body posture.

Summary of Correct Exercise
Execution
The rudiments of correct exercise are repeated
from the free-weight barbell shrug exercise.
One alteration would see the speed-ofcontraction
slowed slightly than that of the freeweight
barbell version of the shoulder shrug
movement due to forces of friction associated
with Smith machine applications. The utilization
of the Smith machine also permits a change in
body posture from that of vertical to one that is leaning slightly forward. The fixed apparatus allows
for the body to be angled forward slightly in effort to accentuate the back of the traps a little more.
Leaning forward during free-weight barbell shrug applications is discouraged as the leaning forward
position induces a collapsing of the body posture (hip-flexion) during the eccentric contraction phase
of the movement.

Rear Barbell Shrug
A not-too-frequently applied variation of the conventional front barbell shrug is the rear barbell
shrug exercise. In this version of the shrug movement the barbell is grasped behind the body with
the same basic fundamental premise of execution repeated from the conventional front barbell shrug
exercise. The benefit of the rear barbell shrug application is that greater accentuation of the middle
fibers of the trapezius can be applied.

Medial Fiber Incorporation
The conventional front barbell shrug
movement strongly accentuates the superior
(upper) fibers of the trapezius with the virtual
exclusion of the medial (middle) fibers. With the
rear barbell shrug application the superior fibers
are emphasized during the both the concentric
and eccentric contraction phases of the movement
as the shoulders are virtually compressed
together as a result of the position of the bar
behind the back. Because of the added squeeze
effect upon the posterior shoulders and the
subsequent stretching action upon the anterior
portion of the shoulders it is essential that
proper form be applied throughout the entire
execution of the exercise.

Summary of Correct Exercise
Execution
- Assume the correct preparatory position for
the movement by standing in the normal
anatomical position with the feet placed at
shoulder width distance and placed in a
slightly outward position facing away from
a barbell rack with a barbell resting on the
rack at about upper-hamstring height.
- Utilize knee and hip-flexion to align the
hands with barbell. Grasp the barbell in a
just-inside-shoulder-width pronated grip
and move away from the rack so that the
barbell is clear of the supports.
- Assume the proper posture by standing erect
with the chin held in a slightly upward position.
- Lower the arms downward to the fullyextended
position.
- Initiate the concentric contraction phase of
the movement by drawing the shoulders upward
while maintaining the fully-extended
position of the arms. You will want to resist
the natural urge to drop down and then rise
up into the lift in effort to incorporate momentum
into the movement.
- Raise the barbell upward by drawing the
shoulders up to the ears. You will want to
drop the head and shoulders slightly downward
during the raising of the weight. Remember
to avoid throwing your head down
into the lift but rather just tilt it slightly in anticipation
of the barbell being raised up to it.
- Complete the concentric contraction phase
of the movement by drawing the shoulders up as high
as possible toward the ears and then holding
the posture for two counts at the top of the lift.
- Begin the eccentric contraction phase of the movement
by slowly lowering the weight by virtue
of strong neural-impulsing into the region of the “traps” in effort to avert having gravity take
over control of the movement.
- Complete the eccentric contraction phase by slowly drawing the weight to a halt at the eccentric
contraction finish-position. You will want to avoid allowing the weight to descend too quickly as
the forces incurred by the shoulder-joint at the conclusion of the movement could prove hazardous
to the ligaments and tendons.

Keys to the Lift
- Do not apply hip and knee flexion during the initiation of the lift in effort to incorporate momentum
into the movement.
- Maintain the fully-extended arm position throughout the entire movement application.
- Do not allow the weight to travel through the eccentric phase too quickly as the burden experienced
upon the shoulders during the conclusion of the descent could easily invoke serious injury
to the ligaments and tendons of the region.

It is recommended that the conventional (front) barbell shrug exercise be perfected before attempts
are made to apply the rear barbell shrug variation in order to allow for optimum resultant
effect and safest application of the shrug movement.

Dumbbell Shrug
The utilization of the dumbbell approach to the shoulder shrug movement allows for a flexibility
of approach that provides for two different grip applications.
The standard pronated-grip can be applied which allows for
greater emphasis of the movement to be exerted upon the
lateral portion of the traps (out toward the shoulders). A
semi-pronated grip can also be applied which allows for
greater accentuation of the medial portion of the traps (closer
top the mid-line of the body). Due to the fact that the
pronated grip application is applied during both the freeweight
barbell shrug and Smith machine barbell shrug
movements, it is recommended that a semi-pronated grip be
used for the dumbbell application.

Greater Concentration Required
There is greater tendency to allow for breakdowns in
form during the performance of the dumbbell shoulder
shrug movement application and, as such, greater concentration
is required in order to reduce the risk of potential errors
in technique which may occur during the execution of the
movement. Four of the most frequently-evidenced errors are
outlined below:

- One of the most common flaws in technique witnessed
with the dumbbell application is the raising-of-theelbows
action during the concentric contraction. Without
the stabilizing component attributed to barbell training,
the dumbbell version encourages the action of elbow-
joint flexion as a measure of providing leverage into
the lift;
- If there is an applied action of elbow-joint flexion during
the raising of the weight, there normally results a corresponding
action of elbow-joint extension during the eccentric
contraction which often sees the trainee lowering
the weight too swiftly with the result being that added
stress is placed upon the shoulder-joint;
- As well, the actions of flexion and extension of the elbow-
joint remove the accentuation of the movement
from the desired region of the trapezius muscle and instead,
direct the applied emphasis to the arms. thus reducing
the effectiveness of the exercise;
- In addition, the high-involvement of
the arms encourages the weights to be
brought back of the desired truevertical
plane with the result being that
a swing action is applied to the movement
further reducing the effectiveness
of the exercise.

Summary of Correct Exercise
Execution
-Assume a normal anatomical stance
with the feet displaced at shoulderwidth
distance and apply slight knee
and hip-flexion in effort to establish a
flat, rigid position of the back which
will help alleviate potential strain on the
lower lumbar region. You will want to
position the head with the chin tilted
slightly upward.
- Grasp a pair of dumbbells in a semipronated
grip with the arms in the fully-extended position
and placed at the sides and slightly in
front of the thighs. If the dumbbells are positioned outside the thighs at the side of the body the
shoulder ligaments may be placed under duress during the movement application.
- Initiate the concentric contraction phases of the movement by drawing the shoulders upward.
You will want to maintain the fully-extended position of the arms in order to provide proper
emphasis upon the “traps”.
- You will also want to avoid the natural tendency of applying knee and hip-flexion and then
quickly applying knee and hip extension during the initiation of the lift in effort to incorporate
momentum into the movement application.
- Raise the dumbbells upward by drawing the traps up toward the ears. You will want to avoid the
tendency of applying elbow flexion to raise the weights.
- Complete the concentric contraction phase of the movement by drawing the shoulders up to the
ears and holding them for a count of two before lowering the weight.
- Begin the eccentric contraction phase of the movement by slowly lowering the weights downward.
You will want to apply strong concentration into the movement in effort to resist the
forces of gravity.
- Complete the eccentric contraction phase by lowering the shoulders to their fullest extent in the
eccentric phase ROM. You will want to resist the force of gravity throughout the eccentric application.
If gravitational force is permitted to take over control of the movement, the dumbbells
would be lowered too quickly resulting in a high risk of strain being imposed upon the shoulder
joints.

Keys to the Lift
- Establish and maintain the fully-extended position of the arms during the entire movement application.
You will want to concentrate fully in order to avoid the natural tendency to apply elbow-
joint flexion during the raising of the weight.
- Resist the urge to apply hip and knee-flexion and subsequent knee and hip-extension during the
initiation of the movement in effort to incorporate momentum into the lift.
- Do not throw the head down to meet the weights coming up but instead maintain the head- up
position and draw the shoulders up to the ears.
- Resist the gravitational forces during the eccentric contraction in effort to resist the tendency of
allowing the weights to travel through the eccentric phase too quickly. Slowly draw the weights
to a halt at the conclusion of the descent as the shoulders can be easily strained if the weights are
allowed to drop freely at the conclusion of the movement.