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Trapezius (Upper)斜方肌上束

Back · Superficial (L1) · Posterior · 4 exercises

Function

The 'shrugging muscle' running from the occiput to the outer clavicle: elevates and upwardly rotates the scapula. Defines the line where neck meets shoulder; stabilizer of rows and pulls.

Best Exercises & Form Cues

• Barbell Shrug

  Equipment

  Barbell/dumbbells

  Sets & Reps

  3-4 sets × 12-15 reps · rest 60-90 s

  How to do it

  Arms straight, elevate both shoulders straight up toward the ears; squeeze the upper traps one second at the top; lower on 3 seconds to a full scapular stretch.

  Common mistakes

  Bending the elbows to pull, rolling the shoulders, load too heavy for full range

• Dumbbell Shrug

  Equipment

  Dumbbells

  Sets & Reps

  3-4 sets × 12-15 reps · rest 60-90 s

  How to do it

  Dumbbells hanging at the sides; shrug straight up toward the ears (no rolling); squeeze the upper traps 1 second at the top; 3-second descent to a full scapular stretch.

  Common mistakes

  Rolling the shoulders (impingement risk), bending the elbows, half-rep bouncing

• Clean High Pull

  Equipment

  Barbell + plates

  Sets & Reps

  3-4 sets × 3-6 reps · rest 2-3 min

  How to do it

  Explode the hips and knees into extension while shrugging and pulling the elbows high; catch the bar on the shoulders with bent knees; spine neutral throughout.

  Common mistakes

  Arm-curling the bar, rounded back, elbows pointing down at the catch

• Deadlift (Isometric Hold)

  Equipment

  Barbell/trap bar

  Sets & Reps

  3 holds × 10-20 s at lockout · rest 2 min

  How to do it

  Hold the bar in the lockout (or top) position; shoulder blades retracted, neck neutral, gaze slightly down-forward; breathing and abdominal pressure hold the whole body rigid under tension.

  Common mistakes

  Leaning way back at the top, holding the breath too long, loads far beyond your full deadlift

Stretching & Recovery

• Side-neck stretch (ear toward shoulder)
• Hands-behind-back head-drop stretch

Other muscles in the Back

Trapezius (Mid/Lower) · Latissimus Dorsi · Teres Major · Rhomboids · Levator Scapulae · Erector Spinae · Quadratus Lumborum · Semispinalis Capitis · Serratus Posterior