traps from the back???

[110%]

are there any exercises that work more the back of the traps taht you see when looking at someones back, not the peaks when looking at his front. i have always doen dumbell shrugs, but those have seemed to builld me good peaks, but not as good from teh back. are there any exercises that work more this part, or do all exercises work just both???i always was thinking barbell shrugs from behind????

 

[Scottygunz]

I sometimes do shrugs on the hammer strength low pull machine for ur back. I'm not sure what the right name for the machine is. Anyway I kinda feel those more on the back then the peak.

Deadlifts will work good too.

 

[MaxBiceps]

yes, and try some upright rows. i use that as my only trap excercise since my traps are too big anyway, and my rear traps poke throught the back of my shirt. also you could try rolling your shoulders backward/forward when you shrug

 

[Belial]

also you could try rolling your shoulders backward/forward when you shrug

No, please don't do that. The roll isn't actually stressing the traps from different angles, it's just putting stress on the shoulder joint. Shrugs, reverse pec deck, cable rows to the clavicle, and upright rows are all good exercises.

 

[MaxBiceps]

really? never heard that before, but wont do it in the future. i see people rolling all the time, but shrugging makes my traps too big for my shoulder girdle

 

[Belial]

Yah bro, I see it too, and I realize you don't do 'em.

But think about it, though. You're not rolling BACK against resistance, the resistance is still up and down, so all that's happening is your joints are grinding sideways under a heavy load. This ain't good.

 

[Exodus]

ronnie coleman actually said something smart one time.

(can you belive it!~?!?!?!?!?!)

for the lower part of your traps that you are refering to you need to do things not designed for your traps........ it is other exercises that will put the meat there other than shrugs and upright rows.

deadlifts are number one, any type of row, rear delt raises are all terrific

dorian said to hit that area that he would do shrugs bent over at a slight 30% angle........ looks like it did good for his traps.

maybe that will help.

X

 

[sysopt]

scapula retraction

 

[GenetiKing]

scapula retraction

Right.

Any bent-over row exercise will work. DB rows, BB rows, low-pulley cable rows, or T-Bars.

And don't roll your shoulders on shrugs. Please.

 

[110%]

yes dont worry i know not to roll the shoulders, also i aleady do deadlifts oncea week with back, are you guys saying the barbell shrugs with a grip from behind the back wont do it then??? i like the idea of the 30 degrees seated shrugs though!

 

[CARPATHIAN FOREST]

110 %, read my post under "Alternative to Shrugs"

 

[bignate73]

Right.

Any bent-over row exercise will work. DB rows, BB rows, low-pulley cable rows, or T-Bars.

And don't roll your shoulders on shrugs. Please.

thank you!

emphasis on keeping the shoulders down and pulling the shoulders BACK, not up. most people when rowing dont hit mid lower traps correctly and end up leaning back and using upper traps. tsk tsk.

 

[enrage]

Wide grip bent over barbell rows are exactly what your looking for.

 

[MaxBiceps]

thank you!

emphasis on keeping the shoulders down and pulling the shoulders BACK, not up. most people when rowing dont hit mid lower traps correctly and end up leaning back and using upper traps. tsk tsk.

Bignate, what do you mean by leaning back? can you give an example or clarify? thanks

 

[Screwball]

Tip

Lie face-down on an incline bench (45* is good) with heavy dumbbells in each hand. Let the weight and arms hang straight down at your sides (hanging below bench level). With arms remaining straight shrug your shoulders up and a little to the front for peak contraction. Do not roll the shoulders when shrugging. Belial is right when he says it does more harm than good. The movement hits the mid to lower traps really well. It is very difficult to cheat because you can't use your lower body and your bodyweight is keeping you pinned to the bench (face-down can be a bit uncomfortable). Good luck!

- Screwball

 

[bignate73]

Bignate, what do you mean by leaning back? can you give an example or clarify? thanks

for example: someone doing a cable row. the row should come from directly perpendicular to the torso (or an angle higher) in order to retract and depress the scapula, if someone leans back, they begin to shrug ie, recruit the upper traps. basically anyone trying to use too much weight will lean back to a degree to "get it back", but they miss the point of the movement.