Traps
Trapezius - fan-shaped across upper back. Three functional regions with very different jobs.
The parts
What you're actually training.
Exercises
Ranked by directness on traps.
Barbell Shrug
Upper traps cramping by rep 10.
Dumbbell Shrug
Big trap pump; easier to feel than barbell because the load doesn't pull forward.
Behind-the-back Barbell Shrug
The squeeze is in the middle of the upper back, not just at the top of the shoulders.
Farmer's Carry
Traps, forearms, abs, even glutes all working at once.
Snatch-grip Shrug
Trap pump from the base of the neck out to the rear delts.
Rack Pull
Insane trap and upper-back loading you can't get any other way.
- Traps
Also involves this muscle
Lifts that pull this muscle in as a supporter.
Forearms
Dead Hang
Forearms working from the second you let go of your bodyweight; shoulders decompressing in a good way.
Rear delts
Reverse Pec Deck
Hard squeeze across the back of the shoulders.
Rhomboids
Band Row to Neck
Mid and upper back squeeze; great for warmups and posture work.
Rhomboids
Seated Cable Row
Squeeze between the shoulder blades that lingers.
Rear delts
Face Pull
Burn across the back of the shoulders + a release across the upper chest.
Side delts
Dumbbell Y-Raise
Burn across the upper back, side delts, and a long-overlooked region right above the shoulder blade.
Rear delts
Prone Y Raise
Upper back and lower trap activation; rear delts at the very top.
Rear delts
Prone T Raise
Rear delts and the middle of the upper back working as a unit.
Lats
Chest-supported Row
Lats and mid-back working with zero lower-back tax.
Obliques
Suitcase Carry
Off-side obliques burning by step 20.
Side delts
Dumbbell Lateral Raise
Burn on the very outside of the shoulder cap. Traps should be relatively quiet.
Rear delts
Rear Delt Fly
Tight squeeze across the back of both shoulders.
Side delts
Upright Row
Side delts and upper traps light up.
Lats
Single-arm Dumbbell Row
Hard squeeze right under the armpit; lat tension you can chase by adjusting torso angle.
Rhomboids
Inverted Row
Mid-back squeeze every rep. Easier than a pull-up, equally productive for the rhomboids.
Rhomboids
Seal Row
Brutal upper-back squeeze with absolutely zero lower-back risk.
Lats
Pull-up
Tight squeeze under the armpits - that's the lat.
Lats
T-Bar Row
Mid-back density work - lower lats and rhomboids fighting for space.
Lats
Meadows Row
A unilateral lat contraction with a slight rotational pull - very different from a standard row.
Front delts
Overhead Press
Front shoulder pumps; abs and glutes firing as the body's stabilizer.
Lats
Barbell Bent-over Row
Mid-back squeeze + lower lat pull. Lower back stays tight, not working.
Hamstrings
Conventional Deadlift
Whole-body brace. Hamstrings, glutes, and back all firing at once.