Trapezius: Middle Exercises

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*Click on either of the images above to find exercises by their muscle group

 

Exercises


Dumbbell Partial Forward Shoulder Raises
Summary

This free weight exercise is designed to strengthen and tone the front deltoids.

  • Muscle Group: Serratus Anterior, Shoulder: Front
  • Equipment: Free Weights
  • Categories: Strength
Swimming
Summary

This is a quick and easy exercise to work your lower back and glutes.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Neck, Core, Hip Stabilizers, Trapezius: Upper
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Superman
Summary

This is a simple and fun exercise to work your lower back.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Neck, Core, Hip Stabilizers, Trapezius: Upper
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Back Extensions on the Mat (Beginner)
Summary

This is a simple exercise to strengthen your low back.

  • Muscle Group: Back, Back: Lower, Neck, Core, Trapezius: Upper, Trapezius: Middle, Back: Upper, Back: Middle
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Side Star Plank
Summary

This is an advanced version of the plank exercise. It focuses on working your side abdominals, and hip abductors and is more difficult than a regular side plank.

  • Muscle Group: Back, Buttocks, Back: Lower, Outer Thigh - Hip, Abs: Side, Abs, Core, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Balance
Pitcher's Stretch
Summary

This is a good stretch for any sport involving overhand motion, ie. pitching, tennis, etc.

  • Muscle Group: Shoulder: Rear, Trapezius: Middle, Trapezius: Lower, Back: Upper, Rotator Cuff
  • Equipment: None
  • Categories: Stretches
Dumbbell Shoulder Shrugs
Summary

This exercise focuses on working your shoulders/neck (upper trapezius).

  • Muscle Group: Trapezius: Upper, Back: Upper
  • Equipment: Free Weights
  • Categories: Strength
Dumbbell Reverse Flies
Summary

This exercise focuses mainly on the rear shoulder (posterior deltoid) and on the upper back muscles.

  • Muscle Group: Back, Back: Lower, Shoulder: Rear, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Free Weights
  • Categories: Strength
Dumbbell Side Lateral Raises
Summary

This exercise focuses on working the medial deltoid (side shoulder) muscle.

  • Muscle Group: Forearms (Wrist), Shoulder: Side, Rotator Cuff
  • Equipment: Free Weights
  • Categories: Strength
Dumbbell Shoulder Press
Summary

This exercise focuses on working the shoulder muscles.

  • Muscle Group: Shoulder: Front, Triceps, Shoulder: Side, Shoulder: Rear
  • Equipment: Free Weights
  • Categories: Strength