In a previous EMG study we measured trapezius activity during behind-the-back barbell shrugs (59 percent), front barbell shrugs (54 percent) and behind-the-neck presses (41 percent). Behind-the-back barbell shrugs produced the greatest amount of EMG activity for the trapezius muscles. In our second test we measured trap activity of three more exercises, and here are the results:

1) Dumbbell shrugs, 61 percent

2) Nautilus pec deck machine,* 55 percent

3) Cable upright rows, 51 percent

Dumbbell shrugs won this round.

*Sit in the machine backward, facing the weight stack. Place your elbows against the pads, arms parallel to the floor. Use your trap and deltoid strength to move your elbows directly to the rear.

The trapezius muscles are large muscles located in the upper-back area. They form a star, the points of which are situated at the base of the skull (upper point), near the points of the shoulders and about halfway down the spine (lower point). The primary function of the trapezius muscles is to pull the shoulders upward and backward. They also contract to help arch the lower back.

Subjects were asked to perform various trapezius exercises while we recorded EMG measurements for the trapezius muscles. The EMG recordings enabled us to determine which trapezius exercise or exercises produced the greatest amount of muscular electrical activation.

Here are the results:

1) Behind-the-back barbell shrugs, 59%

2) Front barbell shrugs, 54%

3) Behind-the-neck presses, 41%

Clearly, behind-the-back barbell shrugs produce the greatest amount of electrical activation for the trapezius muscles. IM