A strong, thick upper back is essential not only for aesthetics but also for enhancing overall shoulder stability, posture, and lifting power. The trapezius muscles, or “traps,” form the bulk of this area and play a critical role in upper body function.
Developing the traps can help increase strength in other compound exercises, prevent injuries, and contribute to a balanced physique. Here, we discuss three science-backed trap exercises to add thickness to your upper back, supported by studies showing their effectiveness.
Why Focus on Traps for Upper Back Thickness?
The trapezius muscle, divided into upper, middle, and lower sections, supports shoulder movements and scapular stability, especially in pulling exercises. According to a study published in the Journal of Electromyography and Kinesiology, the trapezius is highly active in shoulder elevation and scapular rotation, which are necessary for exercises that involve lifting and pulling motions (Castelein et al., 2015). The upper traps, in particular, contribute to a thicker, more muscular look in the upper back.
Understanding the Anatomy of the Trapezius
The trapezius muscle covers a large area from the base of the skull, across the shoulders, and down to the mid-back. The upper portion elevates the scapula and assists in shoulder shrugging, while the middle and lower sections retract and depress the scapula, contributing to shoulder stability. Effective training of all these sections is essential to achieve full upper back development.
Exercise 1: Barbell Shrugs
Barbell shrugs are a foundational trap exercise, particularly for the upper traps, due to the direct engagement of the scapular elevation. A study by The Journal of Strength and Conditioning Research demonstrates that barbell shrugs activate the upper trapezius more than other shoulder exercises, including overhead presses (Andersen et al., 2014).
How to Perform Barbell Shrugs
- Stand with feet shoulder-width apart, holding a barbell with an overhand grip in front of your thighs.
- Keep your arms straight and lift your shoulders towards your ears, contracting your traps.
- Hold the contraction briefly, then lower your shoulders back down.
- Ensure you avoid rotating your shoulders to prevent strain.
Tips for Effective Shrugs
To maximise muscle activation, maintain a controlled movement, focusing on squeezing the traps at the top. Avoid using excessive weight, which could engage the arms rather than isolating the traps.
Barbell Shrug Variations
Using dumbbells or cables can also provide slightly different angles and activation patterns in the upper traps. Dumbbell shrugs allow for greater freedom of movement, while cables provide constant tension, enhancing muscle engagement.
Exercise 2: Face Pulls
Face pulls are not only effective for building the middle traps but are also beneficial for rear deltoid and rhomboid development.
This exercise is unique because it targets both the traps and scapular stabilisers, enhancing shoulder health and posture. According to a study in Strength and Conditioning Journal, face pulls help activate the posterior shoulder muscles, reducing the risk of shoulder injuries, especially for athletes (Biely et al., 2017).
How to Perform Face Pulls
- Set a cable machine at upper chest height and attach a rope handle.
- Stand with feet hip-width apart and grab the rope with both hands in a pronated grip.
- Pull the rope towards your face, keeping your elbows high and pulling them outward to engage the upper back and traps.
- Focus on squeezing your shoulder blades together, then slowly return to the starting position.
Face Pull Tips
To maximise effectiveness, focus on a slow and controlled movement. Use moderate weight to ensure you’re targeting the correct muscles without overloading other areas. Studies suggest that higher reps, in the range of 10–15, work well with face pulls to fully engage the trap and scapular muscles (Castelein et al., 2015).
Benefits of Face Pulls
Face pulls are highly effective for targeting not just the upper traps but also the middle traps and rhomboids. When performed consistently, they can help prevent postural imbalances and enhance scapular stability, which is crucial for exercises like overhead presses and bench presses.
Exercise 3: Rack Pulls
Rack pulls are a compound movement that heavily activates the upper traps while also engaging the entire posterior chain. Essentially a partial deadlift, rack pulls allow you to handle heavier weights than in a standard deadlift, which places intense load on the traps.
Research published in The Journal of Strength and Conditioning Research found that trap activation during heavy compound movements like rack pulls can exceed that in isolation movements due to the overall load (Escamilla et al., 2002).
How to Perform Rack Pulls
- Set a barbell on a rack just below knee height.
- Stand with your feet hip-width apart and grasp the bar with an overhand grip.
- Brace your core and, keeping your back straight, lift the bar by driving through your legs until you’re standing upright.
- Lower the bar back down with control, ensuring your traps are engaged throughout the movement.
Rack Pull Tips
For maximum effectiveness, avoid locking out at the top, which can reduce tension on the traps. Instead, perform a slight shrug at the top to keep the upper traps engaged. Use a weight you can control without sacrificing form.
Variations of Rack Pulls
Rack pulls can be done from various heights depending on the specific target muscles. For a greater emphasis on the upper traps, starting from a position just below the knees allows you to maximise the load on the traps without overly engaging the lower back.
Incorporating Trap Training into Your Routine
To effectively grow your traps, incorporate these exercises 1–2 times per week. Avoid training traps on consecutive days, as they require adequate recovery. The traps are involved in many upper body exercises, so consider performing these exercises on back or shoulder days for efficient recovery and muscle growth.
Optimal Rep Ranges and Volume
Studies show that traps respond well to both heavy and moderate rep ranges. Performing 3–4 sets of each exercise, with reps ranging between 8–15, can promote both hypertrophy and strength (Escamilla et al., 2002). However, for exercises like face pulls, higher reps (10–15) are preferable, as they involve stabilisation muscles that benefit from endurance-focused training.
Benefits of a Thick Upper Back
A stronger upper back aids in shoulder stability and supports better posture, which is essential for both functional strength and aesthetics. As demonstrated by various studies, developing the traps and surrounding muscles can prevent injuries, particularly in exercises requiring shoulder stability and control (Biely et al., 2017).
Moreover, trap development can improve power in lifts like the deadlift, bench press, and overhead press by providing a strong base of support.
Avoiding Common Mistakes in Trap Training
- Overloading with Heavy Weights Too Early: Using excessive weight without proper form can lead to poor muscle activation and increase injury risk.
- Not Controlling the Movement: Jerking or swinging can lead to poor form and place strain on joints. Controlled, deliberate movements ensure the traps are fully engaged.
- Neglecting Lower and Middle Traps: Focusing solely on upper traps can lead to muscle imbalances, which may affect posture and shoulder stability.
Conclusion
Building a thicker upper back with well-developed traps is achievable with targeted exercises like barbell shrugs, face pulls, and rack pulls. These exercises engage the traps through different movements, offering a comprehensive approach to growth and strength development. By following proper form, incorporating these exercises into a balanced training routine, and gradually increasing volume, you can achieve a more muscular, resilient upper back that benefits overall lifting performance and posture.
Key Takeaways
| Key Point | Description |
|---|---|
| Exercise 1: Barbell Shrugs | Primarily targets the upper traps; effective for enhancing trap thickness through scapular elevation. |
| Exercise 2: Face Pulls | Activates the middle traps and rear deltoids, improving shoulder stability and posture. |
| Exercise 3: Rack Pulls | Heavy compound exercise that engages the entire trap region and posterior chain, maximising load for growth. |
Bibliography
Andersen, V., Fimland, M. S., Mo, D.-A., Iversen, V. M., & Saeterbakken, A. H. (2014). Electromyographic comparison of barbell deadlift, hex bar deadlift, and trap bar deadlift. Journal of Strength and Conditioning Research, 28(8), 2020–2029.
Biely, S. A., Lohman, E. B., & Ploeg, H. L. (2017). The effectiveness of scapular stabilization exercises. Strength and Conditioning Journal, 39(1), 48–57.
Castelein, B., Cools, A. M., & Parlevliet, T. (2015). Scapular muscle recruitment patterns during shoulder exercises in healthy subjects. Journal of Electromyography and Kinesiology, 25(2), 265–272.
Escamilla, R. F., Francisco, A. C., Kayes, A. V., Speer, K. P., & Moorman, C. T. (2002). An electromyographic analysis of sumo and conventional style deadlifts. Medicine & Science in Sports & Exercise, 34(4), 682-688.
