Middle Traps Muscle Exercise
Seated Row Shoulder Blade Pinches

If you want to work the middle traps muscle, try pinching your shoulder blades together on a seated row machine.

The regular seated row exercise is a great back exercise that also works the middle traps.

But to isolate the middle traps a little more, try this exercise that just focuses on pinching the shoulder blades back together.

Middle Trap and Upper Back Exercise

Starting Position: Begin as if you were going to perform the seated row. Keep your knees slightly bent and your back in good posture.

Form: While keeping your arms straight, exhale and pinch your shoulder blades together. Hold for a brief second and then slowly return to the starting position.

the best trapezius exercisesthe best trapezius exercises

Personal Trainer Tips: In this exercise, it is important to focus on squeezing the shoulder blades as close together as possible.

Remember to keep your elbows straight and only move from your shoulder blades.

This exercise has a small range of motion, so make sure that you move in a slow ans controlled manner.


This is a great exercise for the middle traps. Strengthening the middle trapezius can support the shoulder blade and decrease the likelihood of some shoulder injuries.

The middle traps will work during the seated row or similar exercises like the bent over row, but this exercise will isolate the scapular muscles instead of the arm muscles.

Yours in Health,
Dr. Charles PT/PT

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