3 Best EMG-Backed Exercises for a Stronger Upper Back

/ General Fitness / By

Introduction

A strong upper back is essential for overall strength, posture, and performance. The trapezius muscles play a major role in supporting the neck, stabilizing the shoulders, and generating power in various lifts. But which exercises are most effective for targeting the trapezius muscles? This article breaks down the three best trapezius exercises, using electromyography (EMG) research to determine what works best.

Build a Muscular Upper Back: Best EMG-Backed Exercises

1. Walking Dumbbell Carries: EMG Research Supports Their Effectiveness

If you’re a fan of walking dumbbell carries, you’re on the right track. Research indicates that loaded carries activate the trapezius muscles significantly. A study published in the Journal of Strength and Conditioning Research found that loaded carries, particularly farmer’s carries, generate high trapezius activation due to the prolonged contraction required to stabilize the weight.

Why Walking Dumbbell Carries Work for the Traps
  • Isometric contraction: Holding heavy dumbbells engages the upper and middle trapezius for extended periods.
  • Scapular stability: Strengthens the shoulder girdle and promotes better posture.
  • Grip and endurance benefits: Improves overall upper-body strength, making it a functional exercise.

Pro Tip: Use heavy dumbbells and maintain a strong posture with shoulders back and core tight for maximum trap engagement. Do not look down at your feet when walking, look forward.

2. Dumbbell Shrugs vs. Barbell or Machine Shrugs – What’s Best?

Shrugs are a staple in trap development, but should you go with dumbbells, barbells, or machines? EMG studies provide a clear answer.

A 2018 EMG study in the Journal of Applied Biomechanics compared dumbbell shrugs, barbell shrugs, and machine shrugs for trapezius activation. The findings:

✅ Dumbbell Shrugs: Highest activation of the upper traps due to greater range of motion and unilateral control.
✅ Barbell Shrugs: Strong trap activation but less ROM compared to dumbbells.
✅ Machine Shrugs: Lowest EMG activation, likely due to fixed movement patterns limiting muscle engagement.

Conclusion: Dumbbell shrugs reign supreme for trap development because they allow better range of motion, greater muscle contraction, and reduce imbalances compared to barbell and machine shrugs.

How to Do Dumbbell Shrugs for Maximum Gains:
  1. Hold heavy dumbbells at your sides.
  2. Keep your arms straight and shrug your shoulders as high as possible.
  3. Hold for 1-2 seconds at the top, then lower slowly.
  4. Perform 3-4 sets of 10-12 reps. with progressive overload.

3. Face Pulls: The Underrated Trap Builder

While not always associated with trap growth, face pulls have strong EMG support for developing the middle and lower traps. A 2014 EMG study in The Journal of Sports Science & Medicine found that face pulls activated the middle traps and rear delts more than traditional pulling exercises.

Why Face Pulls Work
  • Targets the mid and lower trapezius, balancing upper trap dominance.
  • Enhances scapular retraction, improving posture and shoulder health.
  • Reduces the risk of upper back imbalances common in heavy shrugging.

How to Maximize Face Pulls: Use a rope attachment on a cable machine, pull toward your face with elbows high, and squeeze your shoulder blades together at the top.

Final Thoughts: The Best Approach for Bigger Traps

For maximum trapezius development, EMG research supports incorporating:
✅ Walking Dumbbell Carries – Best for overall trap endurance and stability.
✅ Dumbbell Shrugs – Best for peak contraction and hypertrophy.
✅ Face Pulls – Best for mid/lower trap balance and shoulder health.

Training Tip: Include these three exercises 2-3 times per week with progressive overload for the best results.

Jefit: Discipline Drives Greatness

If you’re serious about building muscle and reaching your fitness goals in 2025, then the Jefit app is the perfect tool to help get you there! With over 20 million downloads and more than 12 million bodybuilders using the app to track their workouts, Jefit is the ultimate strength training companion. Rated as the 2024 Best App and featured by top publications like Men’s Health, PC Magazine, and USA TODAY. Jefit boasts 42,000+ five-star ratings for its user-friendly design and comprehensive features. Whether you’re focused on protein intake, building strength, or tracking your progress, Jefit has everything you need to succeed. Download Jefit today and join millions of fitness enthusiasts transforming their bodies.

Michael Wood, CSCS
Latest posts by Michael Wood, CSCS (see all)
Post Views: 42
Scroll to Top