Bodybuilders are familiar with many exercises that target the muscles of the back. Since the exercises selected and how they are executed, determine the kind of development you can get, it is important that you use the best exercises for the effects you desire.
In this article I focus on two muscles of the mid upper back: the trapezius and rhomboid. These are two of the main muscles of the shoulder girdle, ie., the muscles that control movements of the scapula. They rotate and move the scapula in a manner that allows the arm to go through a full range of motion when doing various exercises for the chest, back and shoulders. In fact, if it were not for involvement of these and other muscles of the shoulder girdle, it would be impossible for you to move your arm through an appreciable range of motion.
The scapula (shoulder girdle)and the muscles that control it, work jointly with the muscles of the shoulder joint that move the arm. If the scapulae is not moved in conjunction with the arm you will not be able to move the arm very far. Because of this you must keep the muscle development balanced between the shoulder girdle and the shoulder joint.
The strength of the shoulder girdle muscles is not always commensurate with the strength of the shoulder muscles. Because of this, you need more precise work to balance the development of the back and shoulder muscles. By strengthening the shoulder girdle muscles, more specifically, the trapezius and rhomboid, the shoulder, chest and back exercises become more effective, giving you greater development of these three areas.
The trapezius is a major muscle controlling movement of the scapula. It is a large muscle that occupies almost the entire mid upper back and is shaped in the form of a diamond which runs from the neck to the beginning of the lumbar spine from top to bottom, and from both inside borders of the scapula from left to right. Directly underneath the trapezius is the rhomboid muscle which works together with the trapezius in some movements and against it in other movements. This creates a good balance between these (and other) muscles.
Because the trapezius is so large, it is subdivided into four sections, each of which has a separate action. In order to zero in on developing a certain portion of the muscle, you must do an exercise that targets that segment specifically. You cannot do an exercise that targets the upper trapezius and expect development of the lower or middle trapezius. It doesn’t happen. Thus, you need a minimum of four different exercises to fully develop this muscle.
As you do these specific exercises, you will also get full development of the rhomboid which assists the trapezius in two key movements; scapula elevation and adduction. However, you will also have to do an antagonistic exercise to target the third action of the rhomboid; downward rotation of the scapula. Thus, it requires a minimum of three different exercises to get full muscle development of the rhomboid.
The very upper portion of the trapezius (Part I) in which the muscle fibers are almost vertical as they run alongside the spine in the neck and upper shoulder area, is involved in elevation of the scapula. Working together with the trapezius are the rhomboid and the levator scapulae muscles. Part I of the trapezius is best developed by doing the shrug exercise, which consists of pure elevation of the scapula.
Directly below Part I is Part II of the trapezius which has somewhat vertical, horizontal and in-between lying fibers. Because of this arrangement, this section is also involved in elevation of the scapula and it works together with Part I when you do exercises that target this area. But, because there are also horizontal fibers in Part II, this section is strongly involved in upward rotation of the scapula. This action is very important for being able to raise the arms through a full range of motion as for example, when you do the overhead press or a full range lateral arm raise, ie, moving the arms through a range of 180 degrees. The upper trapezius (Parts I and II) contract not only to rotate the scapula but also to elevate the scapula both of which are needed to get a full range of motion in the shoulder joint.
Because of the way the trapezius is attached to the scapula, when upward rotation occurs, not only is Part II involved but also the lowermost portion of the trapezius (Part IV). This muscle section pulls down on the inner border of the scapula which helps to rotate it upward on an axis through its center. As part II pulls the upper part of the scapula inward, part IV pulls the inside border downward giving it a rotational effect. Also important in this action is the serratus anterior muscle located under the arm pits that pulls the outside lower border of the scapula forward. This creates the full rotational action. Thus, when you do full range overhead movements not only do you get strong involvement of Parts I, II and IV of the trapezius, but also full involvement of the serratus anterior.
The middle section of the trapezius, Part III, works together with the rhomboid in scapula adduction, ie, pulling the scapula in close to the spine and to one another. Not only is Part III of the trapezius involved in this action, but it is assisted by parts II and IV. Thus, this is a major action of the trapezius as well as being a major action of the rhomboid. This shows the importance of scapula adduction which occurs on all movements of the arm backward, as for example, when doing the reverse pec-deck, lateral prone arm raise or the row. In addition, bringing the scapula back toward the spine is a key to producing effective posture. When the muscles are strong they keep the shoulders back to help prevent the round shouldered appearance which often occurs with bodybuilders and other athletes who have tight or overdeveloped chest muscles.
The third major action of the rhomboid is downward rotation of the scapula, the opposite of the upward rotation which involves the trapezius. The downward rotation performed by the rhomboid (and pectoralis minor) helps to balance and control the upward rotation of the scapula when the trapezius contracts and vice-versa. Thus the opposite actions are very important for not only controlling scapula movements but keeping them safe. Downward rotation of the scapula occurs when you do exercises such as the lat pulldown and pull-ups.
The very lowermost portion of the trapezius, Part IV is also involved in depression, the opposite of elevation. This section of the trapezius muscle pulls the scapula straight down in addition to upward rotating the scapula. The other muscle involved in depression is the pectoralis minor located on the chest. Depression of the scapula is very important when doing pulldown movements. Once the scapula starts coming down then the arm can also rotate downward to make the arm movement complete and safe in the shoulder joint. If the scapula were not pulled down you would have great difficulty in lowering the arm.
All of the above actions are major movements of the trapezius and rhomboid. To work the very uppermost portion and the rhomboid in elevation, you must do exercises specific to that section. To work the very lowermost portion, you must do exercises specific to that movement. For Parts II and IV, you must do actions in which the scapula must rotate upward through a full range of motion, while to work Part III together with the rhomboid you must have adduction of the scapula in which the scapula move in toward the spine. Thus, you need four different major movements. By doing exercises targeting each of these different sections you will be able to develop the true diamond shape appearance in the mid-upper back.
Exercise Tips
The Shrug
This exercise which is needed to develop Part I of the trapezius and the rhomboid, is best done with dumbbells as they allow you to keep your shoulders back so that the scapula are in good position close to the spine, when you contract the upper trapezius. If you use a barbell, there is tendency to round the shoulders since the hands must be in front of the body. This posture stretches the middle portion of the trapezius and produces muscular development that enhances the round shouldered appearance. Thus, if you must a barbell, keep the shoulders back as much as possible as you execute the movement.
Be sure you go through the full range of motion in the shrug so that you get maximum shortening of the muscles involved. Your development will then be more proportional and better balanced in the diamond shape. Do not use supramaximal weights that will limit your range of motion.
The Overhead Press
This exercise is used to get full development of Parts I, II and IV of the trapezius
Dumbbells are most effective when doing the overhead press in order to keep the arms in line with the shoulders or just slightly in front. A barbell can be used but it should be held close to the chest to prevent excessive rounding of the shoulders. Be sure to go through a full range of motion with the elbows as low as possible at the start and then straightening the arms completely overhead so that they are fully extended. This ensures full upward rotation and elevation of the scapula, the key to getting full shortening (peaking) of the muscles involved.
Lateral Arm Raises
This is another great exercise to strengthen the upper and lower portions of the trapezius (Parts I, II and IV) and the serratus anterior and rhomboid, but only if you go through the full range of motion – 180 degrees. This means that you start with your arms alongside the body and raise your arms completely overhead until they are directly above the head. In this way you get full involvement of the upper and lower portions of the trapezius (similar to the overhead press) and the rhomboid in elevation. If you only raise the arms up to the level position, you do not get full shortening of the trapezius nor do you maximize full development of the deltoid. Even though the amount of weight is not great when the exercise is done full range, it still produces tremendous development of the trapezius (and deltoid).
Front Arm Raises
Front arm raises are similar to lateral arm raises in that you must go through a full 180 degrees range of motion to get full development of Parts I, II and IV of the trapezius and the rhomboid and serratus anterior muscles. When your arms are fully extended overhead your body also becomes fully extended with good posture and maximum shortening of the muscles involved.
Reverse Pec-Deck
This exercise is needed to target the middle trapezius (Part III) and rhomboid in scapula adduction. For maximum shortening of this segment of the trapezius and the entire rhomboid, it is important that the arms go behind the body as much as possible. If you only pull the arms in line with the shoulders you will not have maximum muscle shortening. The arms must go beyond the level of the back. In addition, be sure that the arms are in line with the shoulders and perpendicular to the trunk. Only in this way do you get true adduction of the scapula all the way to the spine. If your arm is angled up or down the scapula will also be angled, and you will not target the muscles equally.
Prone Lateral Arm Raises
To effectively execute prone lateral arm raises to develop Part III of the trapezius and the rhomboid, you must use a high narrow bench so that the arms can hang freely and be fully extended. The arms can be straight or slightly bent holding dumbbells in the hands, and must remain in line with the shoulders at all times. From the face down lying position, raise the arms as high as possible so that the elbows go above the level of the back. This is the critical part of this exercise. The elbows must go as high as possible, to get maximum shortening and stress placed on the middle trapezius and full rhomboid. As a bonus, you also get extra development of the latissimus dorsi in the upper area. Thus, make sure you do not use too much weight so that the elbows barely reach the level of the back. This will not produce maximum results.
Bent over Row With the Pronated Grip
When done correctly this exercise can be even more effective than the prone lateral arm raise in developing Part III of the trapezius and the rhomboid. The reason for this is that you can round the shoulder and let the arm hang down fully to get maximum stretching of the middle trapezius and rhomboid prior to pulling the arm up for maximum shortening. The key to doing this exercise is to not only round the shoulder that is being worked, but also to keep the elbow out in line with the shoulders at all times, ie, use a pronated (palms facing the rear) grip. If you use a neutral grip with the palm facing in toward the body, you will not involve the middle trapezius or rhomboid through the full range of motion. As with the prone lateral arm raise, be sure that the elbow rises up as high as possible above the level of the back. This is the only way you can ensure maximum shortening and development of the muscles involved.
Protraction – Retraction In this exercise you isolate the action to only movement of the scapula to target the middle trapezius (Part III) and the entire rhomboid. It is best done on a high narrow bench but if one is not available, then you can assume a bent-over standing position with the torso horizontal to the ground. Be sure that you maintain an arch in the lumbar spine when you hold the horizontal position of the trunk. Grasp dumbbells in the hands, with the palms facing inward. When you are ready, lower the shoulders so that you round the upper back as much as possible. When the shoulders are completely rounded, raise the shoulders back and up as far as possible. Do not raise the arms out to the sides. The arms should hang straight down. Isolate the action only to lowering the shoulders and then raising and bringing the shoulders backward as much as possible.
Pull-up Starts
This exercise is used to develop the lower trapezius (Part IV) and the pectoralis minor. It involves only depression of the scapula which can be duplicated by doing the beginning movement in the pull-up. Concentrate on pulling the head and body upward and the shoulders downward. For example, assume a full hanging position so that there is a maximum elevation of the scapula. When you are ready, keep your arms in place and concentrate on raising the head and body as high as possible (only about an inch or two) while pulling down with the shoulders. This is all the movement it takes to isolate the actions of the lower trapezius and pectoralis minor.
Lat Pulldown
The lowermost trapezius (Part IV) and the rhomboid are worked when you do the lat pulldown through the full range of motion. As brought out earlier, in order to pull the arms down, the scapula must not only rotate downward but also be depressed so that the shoulder joint actually moves and turns downward to allow the arm to come down.
Workout Tips
There should be three major objectives in your workout:
- Greater strengthening of the muscles
- Maintaining greater tension on the muscles to produce more mass
- Greater isolation of the muscle segment involved
Foremost in your workout should be exercise technique. Pay close attention to exactly how the exercise is done so that you can not only experience a good feel for the movement but be consciously aware of what is taking place in the body and muscles as you do the exercises. If you concentrate on the actions involved you will be able to feel and differentiate the various muscles and muscle segments that go into action.
As you do each exercise, execute at a moderate rate of speed, concentrating on the muscle targeted. Then incorporate holding and slow return movements to increase the tension on the muscle. Maintaining continuous tension is one of the more important Weider principles that you should keep in mind when doing some of these exercises. In essence, you must train relatively slowly and deliberately in order to maintain tension on the muscles at all time. This type of training is intense and stimulates the muscle fibers for increased growth. For pure strength as needed in powerlifting and in many sports, keep exercise movement continuous at a moderate rate of speed.
For bodybuilders, when doing the bent over row, and the elbow is raised as high as possible, hold the position for 2-3 seconds and then very slowly return to the original position. When doing the overhead press after the arms are fully extended, concentrate on raising the arms even higher and tensing the upper trapezius as you hold the highest position possible with the arms. Return to the original position slowly and under control.
Use a similar pattern in the other exercises. For example, push upward to maximally contract the muscles involved when the arms are overhead in the lateral and front arm raises. Raise at a moderate rate of speed, hold the end position with maximum contraction of the muscles involved and then return to the initial position under control at a slower speed than you raised the weight. Holding the top position for several seconds is conducive to attaining a peak contraction. In this way you will put into practice the Weider peak contraction training principle in which you keep full tension on the working muscle when it is in the fully contracted position. This is another way of keeping constant tension on the muscles which in turn helps to peak and striate the muscles involved.
As you do the exercises, you should also keep in mind several other very important Weider principles to help guide and make your workout more effective. For example, the Weider isolation training principle. The more you can isolate a particular muscle or section of a muscle, the greater can be the development of that one section. This is the key to developing a harmonious, well-balanced body as well as the key to getting full development of a particular muscle to see its true definition. In essence, you want to build the muscle independently of other muscles to bring it up to par with more developed muscles or to show even greater increases in some of the well-developed muscles.
To get quality development of the specific muscle sections being worked, you must also keep in mind the Weider instinctive training principle. You must be cognizant of not only the muscle you are working but also the feel of the movement so that you can associate it with which muscle or muscles are truly being worked. This is important not only in being able to duplicate the same movement pattern for increased muscle development in future workouts but also to find out which exercises work best for you to develop particular muscles and muscle sections. Keep in mind that each of you is an individual and that you respond differently to various exercises. Thus, learn what works best for you and apply it accordingly.
Last but not least is to put into practice the Weider progressive overload training principle. This is the basis for all growth when desiring to increase strength, size, endurance, etc. In essence, you must make the muscles work harder than they are accustomed. You must progressively overload your muscles. This is best accomplished by increasing the amount of weight that you use to increase your strength. For an increase in muscle size, you must not only use heavier weights but also increase the number of sets that you do and the number of training sessions. Without overload you will not experience any significant increases.