Lower trap development

[Android]

Am looking for unique exercises to target the lower traps, the part you don't see from a front shot. It runs down the middle of your back and it's an area I'm about to target.

Would mostly like to hear from those with extreme or great lower trap development already, what have they done to fill in that area of the back.

cheers

[boostinggtir]

http://www.t-nation.com/free_online_art ... ower_traps

[weener lad]

Not saying I have the best lower traps but it is the one part of my body that grows out of proportion to the rest ofmy body so I hardly work them anymore.

You can't go past good heavy shrugs as a final set of your shoulder routine, smash them!

[startinfromscratch]

im not qualiified tp comment, just thought id pass on something ive read in the past - bbell shrus with bar behind back. maybe the exp ppl could verify it?

[Android]

thanks guys, any suggestions welcome

Have thought shrugs or vertical movement wouldn't get the lower part that well, seems like bent-over wide-grip rows and light weight will get right down the bottom of the traps in the middle.

Any Pros or monsters on the forum with some suggestions?

[NZPT]

face pulls are good for lower trap development, performed on a lat pull down machine with a pressdown ropw pulling towards the center of your face. the key is th keep th scapulars squeezed through the whole movement

NZPT

[Dr.Jackal]

As NZPT said face pulls are great, lateral flys lying face forward against an incline bench can really isolate the area to, try DB's as well as cable's

[Android]

As NZPT said face pulls are great, lateral flys lying face forward against an incline bench can really isolate the area to, try DB's as well as cable's

Cheers, sounds like a similar one I was just shown.

Was told to do it with little or no weight until the muscle is firing and then add weight. Will give them all a go, both appreciated NZPT and Dr Jackal

[gazza]

i've got an article/column in a musclemag that discusses this topic with a list of exercises. will do my best to dig it up if you're interested.

[mr natural]

without a doubt for me the best lower trap exercise would be a very controlled, close grip pull down, go very slow on the way back up and keep those shoulders back and down, chest out.Its more a streching under tension exercise but Makes the lower traps activate majorly! if you can get the feel for it you won't find a better target exercise.

[Android]

i've got an article/column in a musclemag that discusses this topic with a list of exercises. will do my best to dig it up if you're interested.

That'd be great, much appreciated.

I'll get some shots of my back over the weekend and will work on this area and show 'after' pics to. cheers!

without a doubt for me the best lower trap exercise would be a very controlled, close grip pull down, go very slow on the way back up and keep those shoulders back and down, chest out. Makes the lower traps activate majorly! if you can get the feel for it you won't find a better target exercise.

I'll have to try and do this more often, I do these ones 'occassionaly' but they haven't kept up with the rest of the growth. thanks

[mr natural]

The key is lean back just a little and a very slow and controlled release on the way back up keeping the shoulders pinned back and pulled down as hard as possible, mind muscle connection also very important as its easy with back exercises to use many muscles. Anyway hope it works as well for you as it does with me.

[gazza]

probably not as useful as i thought

[gazza]

click on it when it's open and it enlarges it slightly, can just read it. incline shrugs look interesting?

[Android]

click on it when it's open and it enlarges it slightly, can just read it. incline shrugs look interesting?

sweet why didn't I think of that! seems so obvious now to incline them...thanks Gazza

[gazza]

no worries, just like to help when i can. i'm sure i'll need to pick your brains and many others in time

[InZane]

Am looking for unique exercises to target the lower traps, the part you don't see from a front shot. It runs down the middle of your back and it's an area I'm about to target.

Would mostly like to hear from those with extreme or great lower trap development already, what have they done to fill in that area of the back.

cheers

I have found close grip cable rows have developed that area for me. Here's a shot from a few months ago, you can see the lower traps stand out reasonably well. In fact after viewing this photo it was obvious the upper traps were lagging behind. So I have been doing heavy (120kg+) BB shrugs so they look like one continuous muscle, so far so good!

=iZ.