Middle Trapezius

The middle segment of the trapezius muscle is situated to the midline of the upper back, in line with the shoulders. The trapezius muscle does not have separate heads, but the lower, middle and upper portions are often referred to separately due to the varied roles they play in the movement of the scapula.

The middle fibres of the trapezius are most active during scapula adduction, as well as upward rotation. Therefore, exercises such as bent over rows, seated rows (which involve scapula adduction) and overhead presses (which involve upward rotation) will target the middle trapezius effectively.

Exercises

• Bent over row
• Cable row
• High row
• One arm dumbbell row
• Row pull down
• Seated lever row
• T-bar row

Other names

• Traps
• Center of back