Shoulders and Trapezius

Shoulders: There are three specific areas of your shoulders: anterior (front), lateral (side), and posterior (rear)--each gets specific attention from various shoulder exercises. The front shoulders flex and medially (inwardly) rotate the arm. The side shoulders abduct the arm (moves it away from the body). The rear shoulders extend the arm and cause lateral (outward) rotation. These functions of the shoulder muscles help in performing throwing and swinging activities such as pitching, passing, climbing, and racquet sports.

 

Trapezius: Many shoulder exercises also work the trapezius muscle. This muscle slopes down the side of your neck from the base of your skull to the upper part of your back. The trapezius muscle raises your shoulders and rotates your shoulder blades, and is helpful in lifting activities, such as moving furniture.

Below is a list of the most effective strength-training exercises for your shoulders and trapezius. Included with each exercise is the specific muscle group/s worked, a fitness instruction and thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.

Select ratingPoorOkayGoodGreatAwesome

---