Movement guide
Middle trapezius
These fibers retract the shoulder blade toward the spine and contribute to controlled rows.
01
Chest-supported row
Middle emphasis · Dumbbells
Also works
Rhomboids, posterior deltoids, latissimus dorsi, biceps
How to perform
Support your chest on an incline bench and row toward your ribs. Allow controlled shoulder-blade movement as you lower.
Keep your chest supported. The lats and other back muscles also work.
Example volume · 3 sets × 8–12 reps
02
Reverse fly
Isolation · Dumbbells
Also works
Posterior deltoids, rhomboids
How to perform
Hinge at the hips or support your chest on a bench. Open the arms outward with a slight elbow bend. Return slowly.
Keep your neck relaxed and the load light enough to control.
Example volume · 2–3 sets × 12–15 reps
References
openstax.orgCommunity draft · awaiting expert review