Muscle Atlas
Trapezius
Trapezius
Upper, middle and lower trapezius contribute differently to scapular motion.
Shrugs, rows and overhead work create different emphases.
Open in interactive Muscle AtlasTraining-relevant regions
These labels help with training navigation. They are not presented as completely isolated muscles.
Exercises for this area
The selection is curated around training roles. It is not a ranking or a claim that one exercise is optimal for everyone.
Classic exercises
Overhead Press
Barbell
Established
Isolation exercises
Reverse Fly
Dumbbells
Well supported
Classic exercises
Pull-Up
Bodyweight · Pull-up bar
Established
Classic exercises
Chest-Supported Row
Dumbbells · Bench
Well supported
Classic exercises
Barbell Row
Barbell
Established
Isolation exercises
Shrugs
Dumbbells
Well supported
Classic exercises
Farmer Carry
Dumbbells
Well supported
Bodybuilding Classics
Upright Row
Barbell
Bodybuilding Classic
Classic exercises
Rear-Delt Row
Dumbbells
Well supported
Classic exercises
Face Pull
Cable
Well supported
Isolation exercises
Reverse Pec Deck
Machine
Well supported
Isolation exercises
Reverse Cable Fly
Cable
Well supported
Bodybuilding Classics
Wide-Grip Barbell Row
Barbell
Bodybuilding Classic
Classic exercises
Barbell Shrug
Barbell
Established
Classic exercises
Rack Pull
Barbell
Well supported
Isolation exercises
Cable Shrug
Cable
Well supported
Isolation exercises
Machine Shrug
Machine
Well supported
Bodybuilding Classics
Behind-the-Back Barbell Shrug
Barbell
Bodybuilding Classic
Isolation exercises
Scapular Row
Cable
Limited direct evidence
Classic exercises
Deadlift
Barbell
Established
Classic exercises
Wall Handstand Push-Up
Bodyweight
Well supported
Classic exercises
Inverted Row
Bodyweight · Pull-up bar
Established
Isolation exercises
Scapular Pull-Up
Bodyweight · Pull-up bar
Well supported
Bodybuilding Classics
Yates Row
Barbell
Bodybuilding Classic
Bodybuilding Classics
Kelso Shrug
Dumbbells · Bench
Bodybuilding Classic
Bodybuilding Classics
Prone Incline Rear-Delt Raise
Dumbbells · Bench
Bodybuilding Classic
Bodybuilding Classics
Kroc Row
Dumbbells
Bodybuilding Classic
Bodybuilding Classics
Clean and Press
Barbell
Bodybuilding Classic
Bodybuilding Classics
Dumbbell Six-Ways
Dumbbells
Bodybuilding Classic
Bodybuilding Classics
Bradford Press
Barbell
Bodybuilding Classic