Not exact matches
Research has shown that EMG activity in the
middle trapezius is the
greatest during shoulder external rotation and flexion in the prone position (think mini-range lat pull - downs, voyeur shrugs, half T - raises and standing calf raise shrugs), so make the most use of that.
A reverse flye machine is a
great way to work the posterior deltoid, rhomboids, and
middle trapezius.
Some research suggests that this lift has
great benefits for the
middle trapezius and rhomboid muscles which actually outweigh the benefits of the lat pulldown machine.
The
middle trapezius muscle appears to produce its
greatest muscle activity during horizontal pulling exercises such as the bent - over row, seated row and inverted row regardless of stability requirement or scapula retraction.
However, Ackland et al. (2011) explored the moment arm lengths of the neck muscles and found that the upper and
middle fibers of the
trapezius displayed its
greatest force producing capacity during neck extension.
Overall, it appears that the
middle trapezius muscle activity is
greater during the start and
middle phases of the deadlift compared to the top of the lift.
The researchers report that
middle trapezius muscle activity tended to be
greater during the seated row with retraction but was not statistically different compared to the seated row without retraction.
Therefore, the
middle trapezius appears to display its
greatest muscle activity during horizontal rowing exercises.
It appears that upper
trapezius muscle activity is
greater upright rowing movements, while
middle trapezius muscle activity seems to be higher during horizontal rowing movements, such as the bent - over row.
Regular barbell shrugs are a
great exercise for the upper traps, but when you lean forward slightly you can increase the range of motion and work your upper
trapezius even harder, while adding in the
middle trapezius.