How do I build my LOWER and MIDDLE TRAPS?

[theoak01]

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

 

[b fold the truth]

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

 

[MrMuscle]

dont forgett hyperextensions and deadlifts to thicken the lower part..and work on that christmas tree,

 

[bignate73]

dont forgett hyperextensions and deadlifts to thicken the lower part..and work on that christmas tree,

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.

 

[sysopt]

Answer: various back exercises.

 

[MrMuscle]

hey bignate your gf was over here the other night..and she forgott her teeth..tell her to come get them

 

[bignate73]

hey bignate your gf was over here the other night..and she forgott her teeth..tell her to come get them

those are mints that she left, said something about her eyelashes curling.

 

[MonStar1023]

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.

 

[frorider6]

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.

 

[bignate73]

mid traps. seated rows, shoulders DOWN. too many people shrug their rows. drop the weight and do them right.

vbar rows to the chin? no. rear delts yes. upper traps yes. shoulder impingement.....yes.