5 Exercises That ACTUALLY Strengthen the Middle Trapezius

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The middle trapezius is a key muscle for shoulder stability and mobility. Its primary function is scapular retraction, pulling the shoulder blades toward the spine. This is essential for maintaining good posture and preventing strain on other muscles.
However, many patients have weakness in the middle trapezius, which can lead to:
🔹 Shoulder and neck pain due to compensatory patterns.
🔹 Overload in the upper trapezius, causing discomfort and fatigue.
🔹 Poor scapular stability, negatively affecting shoulder biomechanics.
🔹 Higher injury risk, especially for athletes in throwing sports or weightlifting.

Want to ensure effective rehabilitation and strengthening? The mDurance EMG helps measure and optimize muscle activation during each exercise.
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⏱ Timestamps
0:00 Introduction.
0:52 How do you know if you're really strengthening the middle trapezius?
1:22 Exercise 1: Row with 90° shoulder abduction and 90° elbow flexion.
1:49 Exercise 2: Row with 0° shoulder abduction and 90° elbow flexion.
2:10 Exercise 3: External rotation with 0° shoulder abduction.
2:33 Exercise 4: Row with 45° shoulder abduction and 90° elbow flexion.
2:53 Exercise 5: Shoulder extension with 0° elbow flexion.
3:17 Conclusions.
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KEYWORDS
activation pattern
Middle Trapezius
muscle synergies
muscle factors
activation deficit
excess coactivation
training
muscle activation
shoulder activation
muscle assessments
muscle assessment
neuromuscular analysis
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