Trapezius (Middle)

Muscle group: Back

Mid-back muscle that retracts the scapula, crucial for posture and horizontal pulling exercises.

Exercises Targeting Trapezius (Middle)

Primary Mover (48)

Back Lever

Bodyweight Advanced

Band Pull Apart

Band Pull Apart Rehab

Barbell Row

Barbell Intermediate

Barbell Shrug

Barbell Beginner

Bent Over Reverse Fly

Dumbbell Beginner

Cable Face Pull

Cable Reverse Fly

Cable Intermediate

Chest Supported Row

Barbell Intermediate

Clean Pull

Barbell Advanced

Close Grip Lat Pulldown

Dumbbell Row

Dumbbell Intermediate

Dumbbell Shrug

Dumbbell Beginner

Face Pull

Face Pull Rehab

Farmers Carry

Dumbbell Beginner

Hang Clean

Barbell Advanced

Hang Snatch

Barbell Advanced

Helms Row

Dumbbell Advanced

Inverted Row

Suspension Beginner

Kettlebell Clean

Kettlebell Advanced

Kettlebell Farmers Carry

Kettlebell Beginner

Kettlebell Renegade Row

Kettlebell Intermediate

Kettlebell Row

Kettlebell Intermediate

Kettlebell Snatch

Kettlebell Advanced

Lat Pulldown

Machine Row

Machine Beginner

Meadows Row

Barbell Intermediate

Pendlay Row

Barbell Intermediate

Power Clean

Barbell Advanced

Prone I Raise

Dumbbell Beginner

Prone T Raise

Dumbbell Beginner

Pull-Up

Bodyweight Intermediate

Rack Pull

Barbell Advanced

Reverse Fly Machine

Machine Beginner

Sandbag Carry

None Intermediate

Seal Row

Dumbbell Intermediate

Seated Cable Row

Single Arm Cable Row

Smith Machine Row

Smith Machine Beginner

Snatch

Barbell Advanced

Snatch Grip Deadlift

Barbell Advanced

Snatch Pull

Barbell Advanced

T-Bar Row

Barbell Intermediate

TRX Row

Suspension Intermediate

TRX Y Fly

Suspension Advanced

Upright Row

Barbell Intermediate

Yoke Walk

Barbell Intermediate

Secondary / Assisting (146)

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 Shrug

Barbell Beginner

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

Inverted Shrug (on parallel bars)

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

Suspended Inverted Shrug

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 Shrug

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 Shrug

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

Chin-Up

Bodyweight Intermediate

Cuban Rotation

Dumbbell 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 Shoulder Press

Dumbbell Intermediate

Dumbbell Shrug

Dumbbell Beginner

Front Raise

Dumbbell Beginner

Inverted Row

Suspension Beginner

Kettlebell Halo

Kettlebell Intermediate

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 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 Seated Shrug (plate loaded)

Machine Beginner

Lever Shoulder Press

Machine Beginner

Lever Shoulder Press (parallel grip)

Machine Beginner

Lever Shrug

Machine Beginner

Lever Shrug (plate loaded)

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

Sled Gripless Shrug

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

Weighted Inverted Row

Plate Intermediate

Pull-Up

Bodyweight Intermediate

Rear Delt Fly

Dumbbell Beginner

Smith Bent-over Row

Smith Machine Beginner

Smith Rear Delt Row

Smith Machine Beginner

Smith Shoulder Press

Smith Machine Beginner

Smith Shrug

Smith Machine Beginner

Smith Upright Row

Smith Machine Beginner

Suspended Front Raise

Suspension Intermediate

Suspended Inverted Row

Suspension Intermediate

Suspended One Arm Row

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

Trap Bar Shrug

Trap Bar Intermediate

Upright Row

Barbell Intermediate

Stabilizer (79)

Barbell Deadlift

Barbell Intermediate

Barbell Prone Incline Curl

Barbell Intermediate

Barbell Straight-back Stiff-leg Deadlift

Barbell Intermediate

Barbell Straight-back Straight-leg Deadlift

Barbell Intermediate

Barbell Straight Leg Deadlift

Barbell Intermediate

Barbell Curl

Barbell Beginner

Front Plank

Bodyweight Beginner

Single Leg Hanging Hamstring Bridge

Bodyweight Intermediate

Cable Alternating Isolateral Curl

Cable Intermediate

Cable Concentration Curl

Cable Intermediate

Cable Hammer Curl

Cable Intermediate

Cable Isolateral Curl

Cable Intermediate

Cable One Arm Curl

Cable Intermediate

Cable One Arm Single Leg Calf Raise

Cable Intermediate

Cable Reverse Curl

Cable Intermediate

Cable Seated Twist

Cable Intermediate

Cable Side Bend

Cable Intermediate

Cable Split Squat

Cable Intermediate

Cable Squat

Cable Intermediate

Cable Step-up

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 Twist

Cable Intermediate

Cable Curl

Concentration Curl

Dumbbell Beginner

Dumbbell Curl

Dumbbell Beginner

Dumbbell Front Squat

Dumbbell Intermediate

Dumbbell Lunge

Dumbbell Intermediate

Dumbbell One Arm Straight Leg Deadlift

Dumbbell Intermediate

Dumbbell Reverse Calf Raise

Dumbbell Intermediate

Dumbbell Side Bend

Dumbbell Intermediate

Dumbbell Single Leg Calf Raise

Dumbbell Intermediate

Dumbbell Single Leg Reverse Calf Raise

Dumbbell Intermediate

Dumbbell Squat

Dumbbell Intermediate

Dumbbell Standing Calf Raise

Dumbbell Intermediate

Dumbbell Straight-back Straight-leg Deadlift

Dumbbell Intermediate

Dumbbell Kickback

Dumbbell Beginner

Front Squat

Barbell Advanced

Hammer Curl

Dumbbell Beginner

Lever Deadlift (plate loaded)

Machine Beginner

Lever Front Squat

Machine Beginner

Lever Kneeling Twist

Machine Beginner

Lever Leg Extension

Machine Beginner

Lever Neck Flexion

Machine Beginner

Lever Neck Flexion (plate loaded)

Machine Beginner

Lever Reverse Calf Raise

Machine Beginner

Lever Reverse Calf Raise (plate loaded)

Machine Beginner

Lever Seated Twist

Machine Beginner

Lever Squat

Machine Beginner

Lever Squat (plate loaded)

Machine Beginner

Lever Standing Calf Raise

Machine Beginner

Lever Standing Calf Raise (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

Sled Squat

Machine Beginner

Sled Standing Calf Raise

Machine Beginner

Incline Rear Bridge

None Intermediate

Rear Bridge

None Intermediate

Reverse Curl

Barbell Beginner

Smith Deadlift

Smith Machine Beginner

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

Step-Up

Dumbbell Beginner

Stiff Leg Deadlift

Barbell Intermediate

Superman

Bodyweight Intermediate

Suspended Arm Curl

Suspension 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 Side Bend

Suspension Intermediate

Suspended Single Leg Squat

Suspension Intermediate

Suspended Twisting Jack-knife

Suspension Intermediate

Trap Bar Squat

Trap Bar Intermediate

Other Muscles in Back

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

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