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Strength-Training Exercises for Back » Traps, Middle



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Smith Press Row, Bent-over
target muscles: Back, General,  Trapezius, Middle    type: basic

toward costal arch until elbows pass torso. Keep elbows close to body. Return, keep arms slightly flexed and repeat. read more

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(4 user ratings)
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views: 25903

Dumbbell Row, Incline
target muscles: Back, General,  Rhomboids    type: auxiliary

upward by flexing rear shoulders and back. Bring shoulder blades together. Keep elbows close to torso and let forearms point down. Return, keep arms slightly flexed and repeat. read more

rated:  
(3 user ratings)
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views: 36250

Dumbbell Row, Bent-over
target muscles: Back, General,  Rhomboids    type: basic

up by flexing rear shoulders and back. Bring shoulder blades together. Keep elbows close to torso and let forearms point down. Return, keep arms slightly flexed and repeat. read more

rated:  
(5 user ratings)
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views: 51647

Cable Seated Row, Narrow Grip
target muscles: Trapezius, Middle,  Back, General    type: basic

toward waist. Simultaneously pull shoulders blades together. Return, keep arms slightly flexed as hands reach knees. Repeat. read more

rated:  
(2 user ratings)
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views: 57237

Cable Seated Row, Wide Grip
target muscles: Back, General,  Trapezius, Middle    type: basic

toward waist. Simultaneously pull shoulder blades together. Return, keep arms slightly flexed as hands reach knees. Repeat. read more

rated:  
(6 user ratings)
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views
views: 44566

Lever Row, T-Bar, Bent-over
target muscles: Trapezius, Middle,  Back, General    type: basic

up until elbows pass torso. Bring shoulder blades together. Return, keep arms slightly flexed, repeat. read more

rated:  
(1 user rating)
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views: 26368

Cable Seated Row, Hip Extension
target muscles: Trapezius, Middle,  Erector Spinae,  Back, General    type: auxiliary

toward waist and keep back straight. Pull shoulder blades back. Return until arms are almost extended while flexing hips to lean forward. Keep back straight. Repeat by extending hips until torso reaches upright position. read more

rated:  
(3 user ratings)
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views: 33890

Ez-Bar Row, Bent-over
target muscles: Back, General,  Trapezius, Middle    type: basic

thighs toward waist. Flex back and shoulders and keep elbows close to torso. Return, keep arms slightly flexed. Repeat. read more

rated:  
(4 user ratings)
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views
views: 35132

Cable Reverse Fly, Standing
target muscles: Rhomboids,  Deltoid, Posterior    type: auxiliary

behind in circular motion until elbow are behind back. Bring shoulder blades together. Return and repeat. read more

rated:  
(7 user ratings)
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views
views: 164631

Lever Seated Row
target muscles: Trapezius, Middle,  Back, General    type: basic

back, move elbows behind and pull shoulders backwards. Return, keep arms slightly flexed to maintain tension. Repeat. read more

rated:  
(1 user rating)
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views: 26309

Bodyweight Only Row, Bodyweight
target muscles: Back, General,  Trapezius, Middle    type: basic

up until chest reaches bar. Return, keep arms slightly flexed. Repeat. read more

rated:  
(0 user ratings)
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views
views: 34696

Cable One Arm Row
target muscles: Back, General,  Trapezius, Middle    type: basic

to side of weist body, keep elbow close to body and pull shoulder blade backward. Continue with opposite side. read more

rated:  
(2 user ratings)
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views
views: 22488

Barbell Row, Bent-over
target muscles: Trapezius, Middle,  Back, General    type: basic

travelling along thighs toward waist. Flex back and shoulders and keep elbows close to torso. Return, keep arms slightly flexed. Repeat. read more

rated:  
(19 user ratings)
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views
views: 219118

Cable Seated Row, Reverse Grip
target muscles: Trapezius, Middle,  Back, General    type: basic

toward waist. Simultaneously pull shoulder blades together. Return, keep arms slightly flexed as hands reach knees. Repeat. read more

rated:  
(2 user ratings)
comments
views
views: 31377

Lever Butterfly Reverse
target muscles: Rhomboids,  Deltoid, Posterior    type: auxiliary

behind in a circular motion until elbows are behind back. Bring shoulder blades together. Return and repeat. read more

rated:  
(6 user ratings)
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views
views: 128981