traps from the back???

[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.