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How do I build my LOWER and MIDDLE TRAPS?
- Thread starter frorider6
- Start date
all the above and you should try to angled shruggs this is tricky and the weight doesnt need to be that great. You can use a incline bench straddling it as if you were doing posterior deltiod raises. Use dumbells and simply shrug and squeeze tight. I do these every now and then as I seem to hit my lower traps as I do back.
edgecrusher
New member
Abbaddon said:
If you have one, you can do the same movement w/ a supported T-bar row.
Bigsatan13
New member
reverse shrugs on the cable pull down.
theoak01
New member
take a olympic bar and stick it in the corner of a squat rack,put a few 35's on the end away from the corner the other end is in then take the handle from the seated cable row ,the one where ur palms face each other and do t-bar rows that way,you can bend over much farther and it works your lats and traps,needsize showed me this one day and it has been working great,my new fav exercise
I replied to you pm on this....
Question?
What are your total body stats and goals?
Why focus on these "little" things...? If you focus your time and energy on thes "little" things...you will suffer somewhere else. If you get big enough all over...your mid back will grow.
I hope that this makes some sense...
B True
Question?
What are your total body stats and goals?
Why focus on these "little" things...? If you focus your time and energy on thes "little" things...you will suffer somewhere else. If you get big enough all over...your mid back will grow.
I hope that this makes some sense...
B True
bignate73
New member
MrMuscle said:
ohhhhh....mr norweigian...hyperextensions??? for the xmas tree?
spinal erectors have nothing to do with the xmas tree. the xmas tree is the LACK of muscle, ie the lumbodorsal fascia. the growth of lats will accentuate this by becoming the border of said xmas tree.
silly tutu man.
MonStar1023
New member
frorider6-
I would suggest trying to incorporate some heavy deadlifts into your back/trap routine.. heavy deads will really spur growth in your lower and middle traps in my opinion. After I added them my middle traps really exploded. Also if you want to try and really focus on them even more try seated bentover db rows. To do these you simply sit down at the edge of a bench, bend over to around a 45 degree angle (that works best for me) you might prefer getting closer to the floor, and doing db rows with you arms in the shape of "L"s. In other words bending your elbows 90 degrees and and keeping your palms facing your body, flare your elbows back and up and raise the dbs to the sides of your face. I don’t really know a way of explaining this any better. This exercise will really hit your middle traps and rear delts hard if done correctly. Please ask Qs if you don’t understand. Another good exercise for your middle traps is seated v-bar cable rows to neck… For this exercise you simply take position in a seated cable row machine and instead of rowing the v-bar to your midsection/waist you’ll pull it up to your chin/neck area. This will completely FLAME your rear delts and middle traps if done correctly.
I would suggest trying to incorporate some heavy deadlifts into your back/trap routine.. heavy deads will really spur growth in your lower and middle traps in my opinion. After I added them my middle traps really exploded. Also if you want to try and really focus on them even more try seated bentover db rows. To do these you simply sit down at the edge of a bench, bend over to around a 45 degree angle (that works best for me) you might prefer getting closer to the floor, and doing db rows with you arms in the shape of "L"s. In other words bending your elbows 90 degrees and and keeping your palms facing your body, flare your elbows back and up and raise the dbs to the sides of your face. I don’t really know a way of explaining this any better. This exercise will really hit your middle traps and rear delts hard if done correctly. Please ask Qs if you don’t understand. Another good exercise for your middle traps is seated v-bar cable rows to neck… For this exercise you simply take position in a seated cable row machine and instead of rowing the v-bar to your midsection/waist you’ll pull it up to your chin/neck area. This will completely FLAME your rear delts and middle traps if done correctly.
frorider6
New member
Thanks for all the advice guys. I guess I forgot to mention why I needed to know.
Right now I'm 6'2" and about 208 lbs. Currently on week 2 of a sust/d-bol cycle.
I strained a muscle in my neck a couple of weeks ago and my physical therapist noticed that I was really lacking in middle and lower trap development. It is probably what is giving me mild middle back pain and affecting my posture.
So, when a physical therapist tells you to build the muscle, you listen. He gave me an exercise to do but only 1.
Right now I'm 6'2" and about 208 lbs. Currently on week 2 of a sust/d-bol cycle.
I strained a muscle in my neck a couple of weeks ago and my physical therapist noticed that I was really lacking in middle and lower trap development. It is probably what is giving me mild middle back pain and affecting my posture.
So, when a physical therapist tells you to build the muscle, you listen. He gave me an exercise to do but only 1.
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