Middle Trapezius Muscle Anatomy
& Exercises 101: The Upper Back

Learn all about the middle trapezius muscle fiber anatomy here. Find out its functions and how to train it using middle traps exercises.

This group of fibers is located in the upper back region, just below the neck.

The middle fibers of the trapezius muscle group are responsible for raising, rotating and retracting (bringing together) the shoulder blades.

This muscle only receive partial stimulation from the shrug exercise; shrugs work mainly the upper trapezius fibers...

...As you'll see in the exercises listed below, you can hit middle section better with rowing and specific lateral raise movements.

There is a glossary of terms at bottom of this page, which includes definitions for all the anatomical terminology found on this page.

Middle Trapezius Anatomy

Middle Trapezius Muscle Fibers

• Origin
  • Spinous Processes of the Cervical Vertebrae of the Spine
  • Spinous Processes of the Thoracic Vertebrae of the Spine
• Insertion
  • Medial Border of the Acromion Process of the Scapula
  • Upper Border of the Superior Part of the Spine
• Function
  • Lateral/Upward Scapular Rotation
  • Scapular Elevation
  • Scapular Retraction

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Middle Trapezius Muscle Exercises

Exercises. Below is a list of the exercises that most directly workout this muscle.

• Bent Over Lateral Raises
• Bent Over Row
• Deadlifts
• Face Pulls
• Shrugs
• Underhand Seated Rows (normal grip width)
• Wide Overhand Grip Seated Rows

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Related Back Muscles

Related Muscles. Muscles that perform similar functions include the following:

• Lower Trapezius Fibers
• Rhomboids
• Upper Trapezius Fibers

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Glossary

Functions

• Lateral/Upward Scapular Rotation. Raising the scapula upward, while also rotating the inferior angle of the scapula laterally (i.e. to the outside).
• Scapular Elevation. Raising the scapula upward.
• Scapular Retraction. Moving the scapulae back together.

Anatomy

• Acromion Process. The projection off the lateral (outer) side of the scapula that extends over the shoulder joint, attaches to the collarbone and is the uppermost part of the shoulder.
• Cervical Vertebrae. The individual back bones of the cervical spine. There are 7 cervical vertebrae, beginning from the base of the skull to the end of the neck region.
• Medial. On, or extending toward, the inside.
• Scapula. Shoulder blade.
• Spinous Processes. The portion of each individual vertebra that extends downward and backward, away from the arch. Many back muscles attach at these points.
• Superior. Above, or higher; located closer to the head, away from the feet.
• Thoracic Vertebrae. The individual back bones of the thoracic spine. There are 12 thoracic vertebrae, beginning from the base of the neck region and extending through the chest and rib area.

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