To strengthen the middle traps (trapezius muscle), you should perform any exercise that involves squeezing the shoulder blades together. A good exercise that accomplishes this is the seated cable row: 2-arm. To perform the seated cable row: 2-arm, follow the steps below. Sit facing a cable resistance machine. Hold a cable in each hand, with the arms extended and at chest level. Begin the cable row by bringing your thumbs toward the armpits while at the same time squeezing the shoulder blades together. Be careful not to shrug the shoulders or jut the head forward. Hold briefly before returning to the start position and repeat for the desired number of repetitions. If a cable row machine is not available, an alternative exercise that will target the middle traps is the bent over dumbbell row: 2-arm.
To strengthen the middle traps (trapezius muscle), you should
perform any exercise that involves squeezing the shoulder blades
together. A good exercise that accomplishes this is the seated
cable row: 2-arm. To perform the seated cable...
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National Academy of Sports Medicine answered:To strengthen the middle traps (trapezius muscle), you should perform any exercise that involves squeezing the shoulder blades together. A good exercise that accomplishes this is the seated cable row: 2-arm. To perform the seated cable row: 2-arm, follow the steps below. Sit facing a cable resistance machine. Hold a cable in each hand, with the arms extended and at chest level. Begin the cable row by bringing your thumbs toward the armpits while at the same time squeezing the shoulder blades together. Be careful not to shrug the shoulders or jut the head forward. Hold briefly before returning to the start position and repeat for the desired number of repetitions. If a cable row machine is not available, an alternative exercise that will target the middle traps is the bent over dumbbell row: 2-arm.
