TherEx | Middle Trapezius Strengthening

This video tutorial demonstrates an exercise targeting the trapezius, rhomboids, and posterior deltoid muscles. The exercise is performed in a prone position with specific instructions on scapula retraction and shoulder abduction. It emphasizes high repetitions and offers variations to focus on different muscle groups, including upper and lower traps. The tutorial also discusses progression by adding weights while maintaining low load and high repetitions.

Which muscles are primarily targeted in the exercise described in the first section?

• Trapezius, rhomboids, and posterior deltoid

• Quadriceps and hamstrings

• Pectorals and abdominals

• Biceps and triceps

What is the key action to perform during the exercise to ensure proper muscle engagement?

• Rotate the wrists

• Flex the knees

• Retract the scapulas

• Extend the elbows fully

How long should you hold the position at the end range during the exercise?

• 1 to 2 seconds

• 4 to 5 seconds

• 2 to 3 seconds

• 5 to 6 seconds

What is a suggested way to progress the exercise for increased difficulty?

• Perform the exercise faster

• Reduce the number of repetitions

• Add a small weight like a dumbbell

• Increase the load significantly

Which muscle group is often the weakest and targeted in the hardest form of the exercise?

• Rhomboids

• Lower traps

• Middle traps

• Upper traps