Exercises for the Trapezius Middle

Trapezius Middle: 300+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the middle trapezius does

The middle trapezius runs across the upper back between the shoulder blades. It pulls the shoulder blades together (retraction) and holds them in place, which gives the shoulders a stable base for pressing and pulling.

How to train it

Rows, reverse flies and face pulls all work it, especially when you squeeze the shoulder blades together at the end of each rep. Prone T-raises and Kelso shrugs work it more directly.

Five to start with

  1. 1
    BeginnerChest-Supported Dumbbell Row

    The bench removes the lower back, so the upper back does the work.

  2. 2
    BeginnerSeated Cable Row

    Finish each rep by drawing the shoulder blades together.

  3. 3
    IntermediateKelso Shrug

    A shrug leaning forward, which pulls the shoulder blades together.

  4. 4
    BeginnerProne T-Raise

    Arms out to the sides, lying face down. Light and controlled.

  5. 5
    BeginnerFace Pull

    The middle traps and rear shoulders together.

All 300+ exercises that work the middle trapezius