Exercises that train the Mid-back / traps

64 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.

This covers the trapezius and rhomboids, which pull the shoulder blades together and up. Rows train them, but so does simply holding a heavy bar - which is why shrugs and carries score here, and why a program built mostly on presses leaves the whole area short.

Equipment that can take Mid-back / traps all the way to a session target on its own: Barbell, Cable machine, Dumbbells, Kettlebells, Machines, Pull-up bar, Smith machine, Suspension trainer.

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.