Traps (mid-back)

There is far more to the trapezius muscle than meets the eye. The traps are not just the muscle that sits on top of your shoulders. The traps actually travel a large portion of your spine. When well developed, the traps take on the look of a cobra hood. The traps are divided into three portions. Those portions are referred to as the superior, medial, and inferior fibers. All three parts serve similar, but different functions. More...

Featured Exercises


Difficulty: Advanced

  1. Stand with your mid-foot under the bar and grip the bar with your hands, about a shoulder width apart.
  2. Bend your knees, then lift the bar by straightening your back. It is important to keep your back straight.
  3. Stand to your full height and hold.
  4. Lower the bar to the floor by bending your knees and keeping your back straight.

Pull Ups

Difficulty: Intermediate

  1. Grasp the bar with an overhand grip, arms and shoulders fully extended.
  2. Pull your body up until your chin is above the bar.
  3. Lower your body back to starting position.

Dumbbell Row

Difficulty: Intermediate

  1. Place your right leg on the top end of the bench so that your knee and shin rest flat on the bench, your foot hanging off the end.
  2. Bend your torso towards the floor and support yourself with your right arm by placing your palm flat against the bench.
  3. Grip the weight with your left and, and pull it straight up to the side of your chest. Repeat the motion.
  4. Switch the supporting leg and arm to work the other side.

Seated Cable Row

Difficulty: Beginner

  1. Sit with your back straight on the machine and grip the handles.
  2. Pull the handles back using your arms. Your legs and torso should be at a 90° angle. Push out your chest.
  3. Pull the handles towards your body until your hands are beside your abdomen.