Upper Fibres of the Trapezius

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The trapezius gets its name from its irregular 4 sided shape, which looks like a trapezium.

The upper portion of the trapezius is responsible for the classic coat hanger appearance running from the upper neck down to the shoulders on impressive muscular physiques.

The upper fibres of the trapezius are recruited strongly during scapular elevation. For this reason shrugging is an effective way of stimulating the upper trapezius region. You can view these exercises in the exercise section to the right.

Hypertrophy will be optimal during 6-12 reps for the trapezius, providing ideal time under tension for the muscle fibre make up of the muscle tissue.
If however strength and power is the primary goal then the trapezius will likely be best stimulated within the 1-5 rep ranges, providing stimulation for the type iiB fibres and neural adaptations of the nervous system.