Strong, well-defined middle traps?

Strong, well-defined middle traps? Let’s concentrate on exercises that emphasize scapular retraction.

This means incorporating exercises like rows (in various forms), to effectively target this specific area of the muscle.

The trapezius muscle is divided into three “main parts,” where the upper portion benefits significantly from vertical lifting, while the middle and lower parts are more effectively worked through horizontal pulling movements.

For the Middle Traps, in particular, the focus should be on scapular retraction, giving priority to horizontal rowing movements. These can include seated rows, bent-over rows, and even face pulls.

Compound “back movements”should make up for the majority of your mid-trap work, and if you want, then direct work can be included, especially if you find that your middle traps are lagging behind and you want to develop them further.

Prioritize these exercises in your workouts, allocating more intense volume to their training. In cases where you can’t progress on all movements simultaneously (a common scenario for more advanced lifters), focus on the progression of these targeted exercises one single set at a time if needed.

The exercises themselves are the basics that everyone has been practicing for ages.

The key is to actually engage in the work and progress as you would with other lifts, by monitoring crucial training variables like Volume, Frequency, and Intensity.

Pay attention to your Range of Motion (ROM), and ensure you’re working your middle traps through their full range. If that means using lighter weights, so be it. You can always build up from there!