best exercises for lower/middle/upper TRAPS

[Cackerot69]

The traps are a unique muscle group in that it is split into a few different muscle groups wirth different origins, insertions, and functions.

The main fuction of the upper traps are to pull the shoulders upwards, in practice a traditional shrug. The lower and "middle" trpa both really do the same thing, and that is to retract the scapula (also a function of the rhomboids) which is practice is just pulling your shoulders back without bending the arms.

Deads will also work them, but only as a stabilizer therefore they do not work the traps in their full range of motion meaning they won't be stimulated to their potential.

How much of a difference will it make if you focus on the upper VS lower traps? Not much, but if you are already a pretty big mofo and appear to have a little imblance there some specific work may help.

 

[PowerManDL]

If you're doing deads and cleans, then direct shrugs may not be necessary--

But you can add some shrugs with your upper torso at a slight angle which may help.

Just don't be a dumbass and fuck up your back.

Power