Trapezius

The upper trapezius originates from the nuchal line and the cervical vertebrae and inserts on the clavicle and the acromion. Its function is to elevate the scapulae: you use it every time you shrug your shoulders. Shrugs with a barbell or dumbbells are the reference exercise. The middle trapezius originates from the upper thoracic vertebrae and inserts on the acromion and the scapular spine. It adducts the scapulae, that is, brings them closer together. It works in all rows, especially wide-grip ones.

The lower trapezius originates from the middle and lower thoracic vertebrae and depresses the scapulae, pulling them downward. It's the most underrated portion and the most important for shoulder health. A weak lower trap contributes to winged scapulae and scapular instability. Exercises like pull-ups, face pulls, and Y-raises activate it effectively.

In the gym, many people think of the trapezius only as 'that muscle that grows from shrugs'. But the upper trapezius is already trained with deadlifts, upright rows, and any exercise where you hold a heavy load in your hands. The middle and lower portions need more attention: rows with conscious scapular retraction, face pulls, and controlled overhead movements. A trapezius balanced across all three portions is fundamental for scapular mechanics and for moving heavy loads safely.