Middle Trapezius
Exercises that target the middle trapezius, grouped by whether they stretch or strengthen it.
The middle trapezius spans from the mid-spine out to the shoulder blade and, with the rhomboids, draws the shoulder blades back toward the midline. It is a key postural retractor that keeps the upper back broad and the shoulders set back.
It is commonly lengthened and under-active in rounded-shoulder posture, allowing the shoulder blades to drift forward. Rebuilding its strength and endurance is central to opening up a slouched upper body.
It responds to horizontal rows, prone retraction holds, and band pull-aparts, balanced against chest and front-shoulder stretching. See the shoulder and thoracic exercises.
