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Muscles / Back

Trapezius (traps)

Back · Upper body

Trapezius highlighted on a body map

How it works

OriginExternal occipital protuberance, nuchal ligament, spinous processes C7-T12
InsertionLateral clavicle, acromion, spine of the scapula
Actions
  • Scapular elevation (upper fibres)
  • Scapular retraction (middle fibres)
  • Scapular depression (lower fibres)
Anatomy reference: OpenStax Anatomy and Physiology (CC BY)

Coaching notes

Three functional regions with different actions - a common interview question.

Say the muscle, not the group

Clients and interviewers both notice the difference between "trapezius" and a vague region name. Use the specific term and explain the action in plain language.

Best exercises for this muscle

ExercisePatternEquipmentComplexity
Farmer carry Carry Dumbbell 2/5 Open

Also trains this muscle as a secondary mover

Suitcase holdBand rowBand pulldownSeated machine shoulder pressSeated row machineBand overhead pressLat pulldownDumbbell shoulder pressInverted rowKettlebell deadliftChest-supported rowSuitcase carryOverhead carryBarbell overhead pressBarbell deadliftBarbell bent-over rowPull-up