LOWER TRAPEZIUS
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NOTE: There are 4 Sections, not 3, to the Trapezius – Click Here .
EMG STUDIES
LOWER TRAPEZIUS
– Prone “Y”, Prone “T”, Prone “W”, DB Lateral Raise
Surface EMG of exercises for the trapezius and serratus anterior – 2003 – Ekstrom
Results MVIC
Lower Trapezius
97% – Prone Arm Raise Overhead “Y”: in line with the lower fibers of the lower trapezius
79% – Prone Shoulder external rotation with shoulder abducted 90° and elbow flexed 90°: elbow supported on table
74% – Prone Shoulder Horizontal Extension with External Rotation “T”
61% – Shoulder Ab-duction in the plane of the scapula >120º: DB thumbs up raise in the plane of the scapula finishing above 120º
50% – Shoulder Ab-duction in the plane of the scapula <80º: DB thumbs up raise in the plane of the scapula finishing below 80º
45% – Prone Unilateral Row: face-down on a bench
39% – Diagonal Low to High: DB shoulder flexion + horizontal flexion + external rotation
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LOWER TRAPEZIUS
– Prone “Y”, Prone “T”, DB Row, Lat Pulldown
What is the best back exercise? – 2018 – Edelburg – PDF Link to Edelburg Thesis .|
Procedure
– 19 males; resistance-trained; 5 reps @70% 1RM or bodywt; rest 2min; exercises performed in random order
– Mid Trap EMG Electrode placement: next to the root on the medial border of the scapula
– Low Trap EMG Electrode placement: next to the spine, 1 cm below the inferior tip of the scapula
Results – MVC
Lower Trapezius – Depression of the scapulae
81% – Prone I” palms facing inward; Prone “Y“ by lifting their thumbs toward the ceiling; Prone “T” with their palms facing the floor
68% – Bent over Barbell Row: overhand grip; wrists, elbows shoulders straight line; pulled toward the sternum keeping a flat back
61% – Lat Pulldown: overhand grip, medium width; pulled shoulder blades down and back; leaning back slightly pulling bar to top of chest and paused
55% – Inverted Row: straight bar; medium-width grip; shoulder blades retracted
54% – Pullup: overhand grip, pulled shoulders back and down, elbows down toward sides, chin level with the bar
48% – Chinup: underhand grip; keeping elbows down toward sides; chin level with bar
47% – Seated Cable Row: V-bar handle; feet on platform, knees bent, straight back; chest up; pulled elbows back to front of stomach
34% – TRX Row: pulled scapula down and back; elbows in palms facing inward
For Latissimus Dorsi results see → LATS – STRENGTH & MUSCLE MASS .
For Infraspinatus results see → ROTATOR CUFF – STRENGTH & MUSCLE MASS – INFRASPINATUS .
For Erector Spinae results see → MID-LOWER BACK – UPPER BODY EXERCISES .
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