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Track workouts and follow programs — all in the Repriot appGet the App

Home
Programs
Exercises
Muscles
Blog

Repriot

Repetition + Riot

Workout programs and guides for fitness enthusiasts

Company

About
Blog

Legal

Terms of Service
Privacy Policy
Account Deletion
Support

Resources

Exercises
Programs
Muscles
One Rep Max Calculator
Exercise Setup

© 2026 Repriot. All rights reserved

repriot.com•Made with ❤️ for fitness

Middle Trapezius | Repriot

Home
/Muscle Guide
/Back
/Middle Trapezius

Muscle RegionsBack

Middle Trapezius

Middle Trapezius

Muscle Information

Parent Muscle

Description

Responsible for scapular retraction and upper-back posture.

Origin

Upper back (between the shoulder blades)

Insertion

Inner edge of the shoulder blade

Primary Actions

Squeezes shoulder blades back (rows, posture)

Also Known As

middle traps

Secondary Target Exercises

Exercises where Middle Trapezius works as a secondary muscle(22 exercises)

Bent Over Dumbbell Lateral Raise

Deltoid Posterior+2

Bent Over Dumbbell Lateral Raise

The bent over dumbbell lateral raise isolates the rear delts while recruiting the mid-back to stabilize. Use light-to-moderate loads and strict control to keep tension where it belongs.

View All Muscles

Home
/Muscle Guide
/Back
/Middle Trapezius

Muscle RegionsBack

Middle Trapezius

Middle Trapezius

Muscle Information

Parent Muscle

Description

Responsible for scapular retraction and upper-back posture.

Origin

Upper back (between the shoulder blades)

Insertion

Inner edge of the shoulder blade

Primary Actions

Squeezes shoulder blades back (rows, posture)

Also Known As

middle traps

Secondary Target Exercises

Exercises where Middle Trapezius works as a secondary muscle(22 exercises)

Bent Over Dumbbell Lateral Raise

Deltoid Posterior+2

Bent Over Dumbbell Lateral Raise

The bent over dumbbell lateral raise isolates the rear delts while recruiting the mid-back to stabilize. Use light-to-moderate loads and strict control to keep tension where it belongs.

View All Muscles

Single Arm Cable Rear Delt Raise

Deltoid Posterior+4

Single Arm Cable Rear Delt Raise

The single arm cable rear delt raise is an isolation exercise that targets the posterior deltoid. The cable provides constant tension and is excellent for rear delt development.

Cable Face Pull

Deltoid Posterior+4

Cable Face Pull

Cable face pulls train the rear delts, external rotators, and upper back. Done correctly, they can support shoulder health and posture by reinforcing strong scapular retraction and upward rotation control.

Single Arm Bent Over Cable Lateral Raise

Deltoid Posterior+2

Single Arm Bent Over Cable Lateral Raise

The single arm bent over cable lateral raise is an isolation exercise that targets the posterior deltoid. The cable provides constant tension and the bent-over position emphasizes the rear delts.

Smith Machine Shrug

Trapezius Upper+2

Smith Machine Shrug

The Smith machine shrug is an isolation exercise that targets the upper trapezius. The fixed bar path provides stability and is excellent for trap development.

Smith Machine Back Shrug

Trapezius Upper+2

Smith Machine Back Shrug

This exercise targets upper back and trapezius.

Dumbbell Shrug

Trapezius Upper+2

Dumbbell Shrug

The dumbbell shrug is an isolation exercise that targets the upper trapezius muscles. This movement is excellent for building upper back thickness and trap development.

Seated Cable Reverse Grip Row

Latissimus Dorsi+4

Seated Cable Reverse Grip Row

The seated cable reverse grip row is a compound exercise that targets the mid-back and lats with an underhand grip. This grip variation emphasizes the lower lats and biceps, making it excellent for building back thickness.

Lever Neutral Grip Row

Latissimus Dorsi+4

Lever Neutral Grip Row

The lever neutral grip row is a compound exercise that targets the mid-back and lats with a neutral grip. The machine provides stability and controlled movement, making it excellent for building back thickness.

Lever Low Row

Latissimus Dorsi+4

Lever Low Row

The lever low row is a compound exercise that targets the mid-back and lats with a low pulling angle. The machine provides stability making it excellent for building back thickness.

Reverse Grip Lat Pulldown

Latissimus Dorsi+4

Reverse Grip Lat Pulldown

The reverse grip lat pulldown is a compound exercise that targets the lats and biceps with an underhand grip. This grip variation emphasizes the lower lats and biceps, making it excellent for building back thickness.

Single Arm Bent Over Cable Row

Latissimus Dorsi+5

Single Arm Bent Over Cable Row

The single arm bent over cable row is a compound exercise that targets the mid-back one side at a time. This unilateral movement helps correct muscle imbalances and provides excellent back development.

Lat Pulldown

Latissimus Dorsi+4

Lat Pulldown

The lat pulldown is a compound exercise that targets the latissimus dorsi along with the biceps and middle back. This exercise is excellent for building back width, improving pulling strength, and developing the V-taper physique.

Behind The Neck Lat Pulldown

Latissimus Dorsi+4

Behind The Neck Lat Pulldown

Behind-the-neck lat pulldowns can emphasize the upper back and lats, but they demand good shoulder mobility and can irritate some shoulders. Use light-to-moderate loads and a conservative range of motion, or choose a front pulldown instead.

Seated Single Arm Cable Row

Latissimus Dorsi+4

Seated Single Arm Cable Row

The seated single arm cable row is a compound exercise that targets the lats and mid-back with constant cable tension. The unilateral movement corrects imbalances and allows for greater range of motion, making it excellent for back width and thickness.

Seated Wide Grip Cable Row

Latissimus Dorsi+4

Seated Wide Grip Cable Row

The seated wide grip cable row is a compound exercise that targets the upper back with a wide grip. This variation emphasizes the upper lats and mid-back, excellent for back width.

Straight Arm Lat Pulldown

Latissimus Dorsi+4

Straight Arm Lat Pulldown

The straight arm lat pulldown is an isolation exercise that targets the lats with straight arms. This movement emphasizes the lats without biceps involvement and is excellent for back development.

Bent Over Barbell Row

Latissimus Dorsi+5

Bent Over Barbell Row

The bent over barbell row is a compound exercise that targets the mid-back, lats, and rhomboids. This rowing movement is excellent for building back thickness, improving posture, and developing overall pulling strength.

Machine Wide Grip Lat Pulldown

Latissimus Dorsi+4

Machine Wide Grip Lat Pulldown

The machine wide grip lat pulldown is a compound exercise that targets the lats with a wide grip. This grip variation emphasizes lat width, making it excellent for building the coveted V-taper back.

Landmine T-Bar Row

Latissimus Dorsi+5

Landmine T-Bar Row

This exercise targets mid-back and lats.

Reverse Grip Bent Over Barbell Row

Latissimus Dorsi+5

Reverse Grip Bent Over Barbell Row

The reverse grip bent over barbell row is a compound exercise that targets the mid-back and lats with an underhand grip. This grip variation emphasizes the lower lats and biceps.

Seated Cable Row

Latissimus Dorsi+4

Seated Cable Row

The seated cable row is a compound exercise that targets the lats, mid-back, and rhomboids with constant cable tension. This exercise is excellent for building back thickness, improving posture, and developing overall pulling strength.

Single Arm Cable Rear Delt Raise

Deltoid Posterior+4

Single Arm Cable Rear Delt Raise

The single arm cable rear delt raise is an isolation exercise that targets the posterior deltoid. The cable provides constant tension and is excellent for rear delt development.

Cable Face Pull

Deltoid Posterior+4

Cable Face Pull

Cable face pulls train the rear delts, external rotators, and upper back. Done correctly, they can support shoulder health and posture by reinforcing strong scapular retraction and upward rotation control.

Single Arm Bent Over Cable Lateral Raise

Deltoid Posterior+2

Single Arm Bent Over Cable Lateral Raise

The single arm bent over cable lateral raise is an isolation exercise that targets the posterior deltoid. The cable provides constant tension and the bent-over position emphasizes the rear delts.

Smith Machine Shrug

Trapezius Upper+2

Smith Machine Shrug

The Smith machine shrug is an isolation exercise that targets the upper trapezius. The fixed bar path provides stability and is excellent for trap development.

Smith Machine Back Shrug

Trapezius Upper+2

Smith Machine Back Shrug

This exercise targets upper back and trapezius.

Dumbbell Shrug

Trapezius Upper+2

Dumbbell Shrug

The dumbbell shrug is an isolation exercise that targets the upper trapezius muscles. This movement is excellent for building upper back thickness and trap development.

Seated Cable Reverse Grip Row

Latissimus Dorsi+4

Seated Cable Reverse Grip Row

The seated cable reverse grip row is a compound exercise that targets the mid-back and lats with an underhand grip. This grip variation emphasizes the lower lats and biceps, making it excellent for building back thickness.

Lever Neutral Grip Row

Latissimus Dorsi+4

Lever Neutral Grip Row

The lever neutral grip row is a compound exercise that targets the mid-back and lats with a neutral grip. The machine provides stability and controlled movement, making it excellent for building back thickness.

Lever Low Row

Latissimus Dorsi+4

Lever Low Row

The lever low row is a compound exercise that targets the mid-back and lats with a low pulling angle. The machine provides stability making it excellent for building back thickness.

Reverse Grip Lat Pulldown

Latissimus Dorsi+4

Reverse Grip Lat Pulldown

The reverse grip lat pulldown is a compound exercise that targets the lats and biceps with an underhand grip. This grip variation emphasizes the lower lats and biceps, making it excellent for building back thickness.

Single Arm Bent Over Cable Row

Latissimus Dorsi+5

Single Arm Bent Over Cable Row

The single arm bent over cable row is a compound exercise that targets the mid-back one side at a time. This unilateral movement helps correct muscle imbalances and provides excellent back development.

Lat Pulldown

Latissimus Dorsi+4

Lat Pulldown

The lat pulldown is a compound exercise that targets the latissimus dorsi along with the biceps and middle back. This exercise is excellent for building back width, improving pulling strength, and developing the V-taper physique.

Behind The Neck Lat Pulldown

Latissimus Dorsi+4

Behind The Neck Lat Pulldown

Behind-the-neck lat pulldowns can emphasize the upper back and lats, but they demand good shoulder mobility and can irritate some shoulders. Use light-to-moderate loads and a conservative range of motion, or choose a front pulldown instead.

Seated Single Arm Cable Row

Latissimus Dorsi+4

Seated Single Arm Cable Row

The seated single arm cable row is a compound exercise that targets the lats and mid-back with constant cable tension. The unilateral movement corrects imbalances and allows for greater range of motion, making it excellent for back width and thickness.

Seated Wide Grip Cable Row

Latissimus Dorsi+4

Seated Wide Grip Cable Row

The seated wide grip cable row is a compound exercise that targets the upper back with a wide grip. This variation emphasizes the upper lats and mid-back, excellent for back width.

Straight Arm Lat Pulldown

Latissimus Dorsi+4

Straight Arm Lat Pulldown

The straight arm lat pulldown is an isolation exercise that targets the lats with straight arms. This movement emphasizes the lats without biceps involvement and is excellent for back development.

Bent Over Barbell Row

Latissimus Dorsi+5

Bent Over Barbell Row

The bent over barbell row is a compound exercise that targets the mid-back, lats, and rhomboids. This rowing movement is excellent for building back thickness, improving posture, and developing overall pulling strength.

Machine Wide Grip Lat Pulldown

Latissimus Dorsi+4

Machine Wide Grip Lat Pulldown

The machine wide grip lat pulldown is a compound exercise that targets the lats with a wide grip. This grip variation emphasizes lat width, making it excellent for building the coveted V-taper back.

Landmine T-Bar Row

Latissimus Dorsi+5

Landmine T-Bar Row

This exercise targets mid-back and lats.

Reverse Grip Bent Over Barbell Row

Latissimus Dorsi+5

Reverse Grip Bent Over Barbell Row

The reverse grip bent over barbell row is a compound exercise that targets the mid-back and lats with an underhand grip. This grip variation emphasizes the lower lats and biceps.

Seated Cable Row

Latissimus Dorsi+4

Seated Cable Row

The seated cable row is a compound exercise that targets the lats, mid-back, and rhomboids with constant cable tension. This exercise is excellent for building back thickness, improving posture, and developing overall pulling strength.