Trapezius (Lower)

Muscle group: Back

Lower back muscle that depresses and retracts the scapula, important for overhead pressing and stability.

Exercises Targeting Trapezius (Lower)

Primary Mover (1)

Back Lever

Bodyweight Advanced

Secondary / Assisting (143)

Arnold Press

Dumbbell Intermediate

Band-assisted Archer Pull-up

Band-assisted Chin-up

Band-assisted Parallel Grip Pull-up

Band-assisted Pull-up

Barbell Bent-over Row

Barbell Intermediate

Barbell Front Raise

Barbell Intermediate

Barbell Military Press

Barbell Intermediate

Barbell Rear Delt Row

Barbell Intermediate

Barbell Seated Military Press

Barbell Intermediate

Barbell Underhand Bent-over Row

Barbell Intermediate

Barbell Row

Barbell Intermediate

Bird Dog

Bodyweight Beginner

Alternating Bird Dog

Bodyweight Beginner

Archer Pull-up

Bodyweight Intermediate

Biceps Row (high bar)

Bodyweight Intermediate

Elevated Pike Press (between benches)

Bodyweight Intermediate

Inverted Biceps Row

Bodyweight Intermediate

Inverted Row (feet elevated)

Bodyweight Intermediate

One Arm Pull-up

Bodyweight Advanced

Parallel Close Grip Pull-up

Bodyweight Intermediate

Pike Press (between benches)

Bodyweight Intermediate

Rear Delt Inverted Row (high bar)

Bodyweight Intermediate

Rear Delt Inverted Row (on hips)

Bodyweight Intermediate

Row (high bar)

Bodyweight Intermediate

Cable Alternating Isolateral Front Raise

Cable Intermediate

Cable Chin-up

Cable Intermediate

Cable Close Grip Pulldown

Cable Intermediate

Cable Front Lateral Raise

Cable Intermediate

Cable Isolateral Lateral Raise

Cable Intermediate

Cable Isolateral Rear Lateral Raise

Cable Intermediate

Cable Isolateral Reverse Fly

Cable Intermediate

Cable Isolateral Seated Front Raise

Cable Intermediate

Cable Isolateral Shoulder Press

Cable Intermediate

Cable Isolateral Standing Rear Delt Row

Cable Intermediate

Cable Isolateral Standing Shoulder Press

Cable Intermediate

Cable Isolateral Y Raise

Cable Intermediate

Cable One Arm Bent-over Row

Cable Intermediate

Cable One Arm Front Raise

Cable Intermediate

Cable One Arm Lateral Raise

Cable Intermediate

Cable One Arm Straight Back Seated High Row

Cable Intermediate

Cable One Arm Upright Row

Cable Intermediate

Cable Parallel Close Grip Pull-up

Cable Intermediate

Cable Parallel Grip Pull-up

Cable Intermediate

Cable Parallel Grip Pulldown

Cable Intermediate

Cable Pull-up

Cable Intermediate

Cable Pulldown

Cable Intermediate

Cable Rear Delt Row

Cable Intermediate

Cable Seated Row

Cable Intermediate

Cable Standing Rear Delt Row (with rope)

Cable Intermediate

Cable Straight Back Seated Row

Cable Intermediate

Cable Underhand Pulldown

Cable Intermediate

Cable Upright Row (with rope attachment)

Cable Intermediate

Cable Wide Grip Seated Row

Cable Intermediate

Cable Wide Grip Straight Back Seated Row

Cable Intermediate

Cable Upright Row

Cable Intermediate

Chest Supported Row

Barbell Intermediate

Chin-Up

Bodyweight Intermediate

Dumbbell Alternating Front Raise

Dumbbell Intermediate

Dumbbell Bent-over Row

Dumbbell Intermediate

Dumbbell Front Lateral Raise

Dumbbell Intermediate

Dumbbell Full Can Lateral Raise

Dumbbell Intermediate

Dumbbell Incline Lateral Raise

Dumbbell Intermediate

Dumbbell Lying Lateral Raise

Dumbbell Intermediate

Dumbbell Lying Row

Dumbbell Intermediate

Dumbbell One Arm Shoulder Press

Dumbbell Intermediate

Dumbbell One Arm Upright Row

Dumbbell Intermediate

Dumbbell Rear Delt Row

Dumbbell Intermediate

Dumbbell Rear Lateral Raise

Dumbbell Intermediate

Dumbbell Seated Rear Lateral Raise

Dumbbell Intermediate

Dumbbell Upright Row

Dumbbell Intermediate

Dumbbell Row

Dumbbell Intermediate

Dumbbell Shoulder Press

Dumbbell Intermediate

Front Raise

Dumbbell Beginner

Inverted Row

Suspension Beginner

Lateral Raise

Dumbbell Beginner

Lever Close Grip Pulldown

Machine Beginner

Lever Close Grip T-bar Row (plate loaded)

Machine Beginner

Lever Front Pulldown

Machine Beginner

Lever Isolateral Lateral Raise

Machine Beginner

Lever Isolateral Lateral Raise (plate loaded)

Machine Beginner

Lever Isolateral Lying Rear Lateral Raise

Machine Beginner

Lever Isolateral Lying Rear Lateral Raise (plate loaded)

Machine Beginner

Lever Isolateral Military Press (plate loaded)

Machine Beginner

Lever Isolateral Narrow Grip Seated Row (plate loaded)

Machine Beginner

Lever Isolateral Pulldown

Machine Beginner

Lever Isolateral Pulldown (plate loaded)

Machine Beginner

Lever Isolateral Rear Delt Row (plate loaded)

Machine Beginner

Lever Isolateral Seated High Row

Machine Beginner

Lever Isolateral Seated High Row (plate loaded)

Machine Beginner

Lever Isolateral Seated Low Row (plate loaded)

Machine Beginner

Lever Isolateral Seated Reverse Fly (parallel grip)

Machine Beginner

Lever Isolateral Seated Reverse Fly (pronated parallel grip)

Machine Beginner

Lever Isolateral Shoulder Press (plate loaded)

Machine Beginner

Lever Isolateral Underhand Pulldown (plate loaded)

Machine Beginner

Lever Isolateral Wide Grip Seated Row (high bar, plate loaded)

Machine Beginner

Lever Isolateral Wide Grip Seated Row (plate loaded)

Machine Beginner

Lever Neutral Grip Incline Row (plate loaded)

Machine Beginner

Lever Reclined Shoulder Press

Machine Beginner

Lever Reclined Shoulder Press (plate loaded)

Machine Beginner

Lever Seated Rear Delt Row

Machine Beginner

Lever Seated Row

Machine Beginner

Lever Seated Row (no chest pad)

Machine Beginner

Lever Shoulder Press

Machine Beginner

Lever Shoulder Press (parallel grip)

Machine Beginner

Lever Straight Back Seated Row (no chest pad)

Machine Beginner

Lever Underhand Seated Row

Machine Beginner

Lever Wide Grip Incline Row (plate loaded)

Machine Beginner

Lever Wide Grip Seated Row

Machine Beginner

Machine-assisted Chin-up

Machine Beginner

Machine-assisted Parallel Close Grip Pull-up

Machine Beginner

Machine-assisted Pull-up (open-centered bar)

Machine Beginner

Machine-assisted Pull-up (open-centered bar, standing)

Machine Beginner

Sled Shoulder Press

Machine Beginner

Contralateral Superman

None Intermediate

Partner-assisted Chin-up

Partner-assisted Pull-up

Self-assisted Chin-up

Self-assisted Pull-up

Weighted Chin-up

None Intermediate

Weighted Parallel Close Grip Pull-up

None Intermediate

Weighted Pull-up

None Intermediate

Pendlay Row

Barbell Intermediate

Weighted Inverted Row

Plate Intermediate

Pull-Up

Bodyweight Intermediate

Seated Cable Row

Smith Bent-over Row

Smith Machine Beginner

Smith Rear Delt Row

Smith Machine Beginner

Smith Shoulder Press

Smith Machine Beginner

Smith Upright Row

Smith Machine Beginner

Superman

Bodyweight Intermediate

Suspended Front Raise

Suspension Intermediate

Suspended Inverted Row

Suspension Intermediate

Suspended One Arm Row

Suspension Intermediate

Suspended Pull-up

Suspension Intermediate

Suspended Rear Delt Row

Suspension Intermediate

Suspended Reverse Fly

Suspension Intermediate

Suspended Row

Suspension Intermediate

Suspended Self-assisted Pull-up

Suspension Beginner

Suspended Shoulder External Rotation

Suspension Intermediate

Suspended Y Lateral Raise

Suspension Intermediate

T-Bar Row

Barbell Intermediate

Upright Row

Barbell Intermediate

Stabilizer (86)

Band-assisted Chest Dip

Band-assisted Triceps Dip

Machine-assisted Triceps Dip

Machine-assisted Triceps Dip (kneeling)

Self-assisted Triceps Dip

Barbell 45° Hyperextension

Barbell Intermediate

Barbell Hyperextension

Barbell Intermediate

Barbell Straight-back Stiff-leg Deadlift

Barbell Intermediate

Barbell Straight-back Straight-leg Deadlift

Barbell Intermediate

Barbell Straight Leg Deadlift

Barbell Intermediate

Bench Dip

Bodyweight Intermediate

Bench Dip (heels on floor)

Bodyweight Intermediate

Chest Dip

Bodyweight Intermediate

Front Plank

Bodyweight Beginner

Single Leg Hanging Hamstring Bridge

Bodyweight Intermediate

Triceps Dip

Bodyweight Intermediate

Vertical Leg Raise

Bodyweight Intermediate

Vertical Leg Raise (on parallel bars)

Bodyweight Intermediate

Vertical Straight Leg Raise

Bodyweight Intermediate

Cable Kneeling Crunch

Cable Intermediate

Cable One Arm Pushdown

Cable Intermediate

Cable Pushdown

Cable Intermediate

Cable Pushdown (with back support)

Cable Intermediate

Cable Pushdown (with V-bar)

Cable Intermediate

Cable Rear Lunge

Cable Intermediate

Cable Seated Twist

Cable Intermediate

Cable Side Crunch

Cable Intermediate

Cable Standing Overhead Crunch

Cable Intermediate

Cable Standing Shoulder External Rotation

Cable Intermediate

Cable Stiff Leg Deadlift

Cable Intermediate

Cable Straight-back Stiff-leg Deadlift

Cable Intermediate

Cable Straight-back Straight-leg Deadlift

Cable Intermediate

Cable Triceps Dip

Cable Intermediate

Cable Twist

Cable Intermediate

Dumbbell Lunge

Dumbbell Intermediate

Dumbbell Lying Shoulder External Rotation

Dumbbell Intermediate

Dumbbell One Arm Straight Leg Deadlift

Dumbbell Intermediate

Dumbbell Rear Lunge

Dumbbell Intermediate

Dumbbell Straight-back Straight-leg Deadlift

Dumbbell Intermediate

Dumbbell Kickback

Dumbbell Beginner

Front Squat

Barbell Advanced

Lever Chest Dip

Machine Beginner

Lever Chest Dip (plate loaded)

Machine Beginner

Lever Kneeling Twist

Machine Beginner

Lever Neck Flexion

Machine Beginner

Lever Neck Flexion (plate loaded)

Machine Beginner

Lever Pullover

Machine Beginner

Lever Seated Twist

Machine Beginner

Lever Shoulder External Rotation

Machine Beginner

Lever Single Leg Split Squat (plate loaded)

Machine Beginner

Lever Split Squat (plate loaded)

Machine Beginner

Lever Stiff Leg Deadlift (plate loaded)

Machine Beginner

Lever Straight-back Stiff-leg Deadlift (plate loaded)

Machine Beginner

Lever Straight-back Straight-leg Deadlift (plate loaded)

Machine Beginner

Lever Triceps Dip

Machine Beginner

Lever Triceps Dip (plate loaded)

Machine Beginner

Lever Triceps Extension

Machine Beginner

Lever Triceps Extension (plate loaded)

Machine Beginner

Lever Triceps Extension (with preacher pad)

Machine Beginner

Machine-assisted Chest Dip

Machine Beginner

Machine-assisted Chest Dip (kneeling)

Machine Beginner

Sled Standing Chest Dip

Machine Beginner

Sled Standing Triceps Dip

Machine Beginner

Incline Rear Bridge

None Intermediate

Rear Bridge

None Intermediate

Self-assisted Chest Dip

Weighted Bench Dip

None Intermediate

Weighted Chest Dip

None Intermediate

Weighted Triceps Dip

None Intermediate

Weighted Vertical Leg Raise

None Intermediate

Weighted Vertical Leg Raise (on parallel bars)

None Intermediate

Weighted Vertical Straight Leg Raise

None Intermediate

Smith Stiff Leg Deadlift

Smith Machine Beginner

Smith Straight-back Stiff-leg Deadlift

Smith Machine Beginner

Smith Straight-back Straight-leg Deadlift

Smith Machine Beginner

Stiff Leg Deadlift

Barbell Intermediate

Superman

Bodyweight Intermediate

Suspended Hanging Leg Curl

Suspension Intermediate

Suspended Hanging Straight Hip Leg Curl

Suspension Intermediate

Suspended Jack-knife

Suspension Intermediate

Suspended Mountain Climber

Suspension Intermediate

Suspended Pike

Suspension Intermediate

Suspended Pull Through

Suspension Intermediate

Suspended Self-assisted Chest Dip

Suspension Beginner

Suspended Side Bend

Suspension Intermediate

Suspended Twisting Jack-knife

Suspension Intermediate

Other Muscles in Back

Erector Spinae, Infraspinatus, Latissimus Dorsi, Multifidus, Rhomboids, Subscapularis, Supraspinatus, Teres Major, Teres Minor, Trapezius (Middle), Trapezius (Upper)

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