UPPER TRAPEZIUS, RHOMBOIDS, LEVATOR SCAPULAE
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NOTE: There are 4 Sections, not 3, to the Trapezius – Click Here .
EMG STUDIES
UPPER TRAPEZIUS
– Unilateral Shoulder Shrug, DB Lateral Raise, Prone “Y”, DB Low to High, Prone “T”, DB Row
Surface EMG of exercises for the trapezius and serratus anterior – 2003 – Ekstrom
Results MVIC
Upper Trapezius: was activated maximally with exercises requiring a great amount of upward rotation of the scapula
120% – Unilateral Shoulder Shrug
79% – Shoulder Ab-duction in the plane of the scapula >120º: DB thumbs up raise in the plane of the scapula finishing above 120º
79% – Prone Arm Raise Overhead: in line with the lower fibers of the lower trapezius
72% – Shoulder Ab-duction in the plane of the scapula <80º: DB thumbs up raise in the plane of the scapula finishing below 80º
66% – Diagonal Low to High: DB shoulder flexion + horizontal flexion + external rotation
66% – Prone Shoulder Horizontal Extension with External Rotation
63% – Prone Unilateral Row: face-down on a bench
– For Serratus Anterior results see → Serratus Anterior – Overhead Exercises .
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UPPER TRAPEZIUS
– DB Overhead vs. DB 45º Incline vs. DB Flat Bench
Shoulder Muscle Activation of Novice and Resistance Trained Women during Variations of DB Press Exercises – 2013 – Luczak, Bosak, Riemann
Procedure
– collegiate-aged female resistance trained individuals and novice female resistance trained exercisers
– using 4.5 kg dumbbells
Electrode Placement
1. clavicular portion of the pectoralis major, electrodes were placed four finger widths below the medial clavicle just medial to anterior axillary border
2. sternal portion, electrodes were placed four finger widths below the sternoclavicular joint; Note: this would the sternal or middle region
3. anterior deltoid, electrodes were placed at one finger width distal and anterior to the acromion.
4. upper trapezius, electrodes were placed at 50% of the distance between the acromion process and the spine of the seventh cervical vertebra.
Results – Concentric
– No significant differences were found between experienced and novice resistance trained individuals; Note: a very light weight was used
Upper Trapezius: 85°db overhead 1165% · 45°db incline 375% · db flat bench 100%
+ Pectoralis – Clavicular or Upper Region: 45°db incline 175% · db flat bench 130% · 85°db overhead 90%
+ Pectoralis – Sternal or Middle Region: db flat bench 130% · 45°db incline 115% · 85°db overhead 90%
+ Anterior Deltoid: 85°db overhead 355% · 45°db incline 265% · db flat bench 130%
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