Home › Back › Trapezius (Mid/Lower)

Trapezius (Mid/Lower)斜方肌中下束

Back · Superficial (L1) · Posterior · 4 exercises

Function

Scapular retraction (mid fibers) and depression (lower fibers): the workhorse that pulls the shoulder blades back and holds them steady. Back thickness, upright posture and the bench-press 'shoulders down' cue all rely on it.

Best Exercises & Form Cues

• Seated Cable Row

  Equipment

  Seated row machine

  Sets & Reps

  3-4 sets × 10-12 reps · rest 90 s

  How to do it

  Chest against the pad (or torso upright), shoulders set first; pull the handle to the abdomen, retract and squeeze the scapulae one second at the end, return without shrugging.

  Common mistakes

  Leaning way back for momentum, moving only the arms, shrugging

• Face Pull

  Equipment

  Cable station + rope

  Sets & Reps

  3-4 sets × 15-20 reps · rest 60-90 s

  How to do it

  Pull the rope toward the forehead, finishing with hands apart at ear level and elbows out; squeeze one second in external rotation at the scapular-spread position (rear delts + cuff).

  Common mistakes

  Pulling to the chest (becomes a row), too much weight, no external-rotation finish

• T-Bar Row

  Equipment

  T-bar/barbell anchored + V handle

  Sets & Reps

  3-4 sets × 8-12 reps · rest 2 min

  How to do it

  Straddle the bar, chest forward at about 45°, spine neutral; pull the V handle toward the lower abdomen with elbows about 60° open; squeeze the mid/lower traps and rhomboids at the finish; slow descent.

  Common mistakes

  Rounded back, big torso bounces, pulling to the chest (rear delts take over)

• Straight-Arm Pulldown

  Equipment

  Cable station

  Sets & Reps

  3-4 sets × 12-15 reps · rest 60-90 s

  How to do it

  Arms straight with a micro-bend locked in; hinge at the shoulders to press the bar to the front of the thighs; full lat contraction at the top, return to a complete shoulder stretch.

  Common mistakes

  Bending the elbows (triceps takeover), torso swinging, shrugging

Stretching & Recovery

• Cat-back arch
• Crossed-arms forward reach (scapulae spread)

Other muscles in the Back

Trapezius (Upper) · Latissimus Dorsi · Teres Major · Rhomboids · Levator Scapulae · Erector Spinae · Quadratus Lumborum · Semispinalis Capitis · Serratus Posterior