Exercises that train the Mid-back / traps
39 movements in our catalog load the Mid-back / traps, ranked by how much of one session's target each one covers on its own. A single exercise at 100% finishes that muscle for the day.
The fastest way to train the Mid-back / traps is Barbell Row, which covers 100% of a session on its own.
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
-
Barbell Row
100%
-
T-Bar Row
100%
-
Seated Cable Row
90%
-
Dumbbell Row
90%
-
Chest-Supported Row
90%
-
ISO-Lateral Low Row
90%
-
Two-Arm Kettlebell Row
90%
-
Machine Row
85%
-
Inverted Row
85%
-
Barbell Shrugs
70%
-
Dumbbell Shrugs
70%
-
Renegade Row
65%
-
Kettlebell Renegade Row
65%
-
ISO-Lateral High Row
60%
-
Inverted Reverse Fly
50%
-
Band Lat Pulldown
45%
-
Barbell Upright Row
45%
-
Band Pull-Apart
45%
-
Bent-Over Reverse Fly
45%
-
Farmer's Carry
45%
-
Kettlebell Farmer's Walk
45%
-
Barbell Farmer's Hold
45%
-
Sumo Deadlift
40%
-
Negative Pull-Ups
40%
-
Suitcase Carry
40%
-
Face Pull
35%
-
Reverse Fly
35%
-
Reverse Pec Deck
35%
-
Conventional Deadlift
30%
-
Kettlebell Swing
30%
-
Turkish Get-Up
30%
-
Kettlebell Front Squat
20%
-
Lat Pulldown
20%
-
Pull-Ups
20%
-
Close-Grip Pulldown
20%
-
V-Bar Pulldown
20%
-
Chin-Ups
20%
-
Romanian Deadlift
15%
-
Assisted Pull-Ups
15%
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
Check my coverage