Doing well, now lets keep going

[GearHeaded]

I have all but ignored them though iso lateral hammer strength row machine sets mine off if I keep my ebows out.

Damn you re thick gh!
How did you get height in them like that?

My neck steals away from mine

if I purposely flex my traps, they seem to really rise up my neck with a lot of height (I attribute that to years of doing Haney Shrugs). but now I'm in a position where I'm trying to get them to grow down my back rather then 'up' my neck.

think I need to get a hammer strength high to low row in my gym. I'm stuck just doing it with cables and can't really go all that heavy .

[Obs]

if I purposely flex my traps, they seem to really rise up my neck with a lot of height (I attribute that to years of doing Haney Shrugs). but now I'm in a position where I'm trying to get them to grow down my back rather then 'up' my neck.

think I need to get a hammer strength high to low row in my gym. I'm stuck just doing it with cables and can't really go all that heavy .

Also I do close grip light weight URR to my teeth.
When the bar gets up top I squeeze my shoulders to the rear and it lights them up.

[GearHeaded]

Also I do close grip light weight URR to my teeth.
When the bar gets up top I squeeze my shoulders to the rear and it lights them up.

yeah I think implementing a lot more close grip URRs is a good idea for me. least you can go moderately heavy with that .. a lot of this 'angle' shit I've been trying its hard to go heavy and get a good over load

[Obs]

yeah I think implementing a lot more close grip URRs is a good idea for me. least you can go moderately heavy with that .. a lot of this 'angle' shit I've been trying its hard to go heavy and get a good over load

Its easy for me to trash a shoulder with them.
I did a warm up and every row movement on the planet the other day. When I started into heavy URR My left shoulder got loose as shit. I had to put it down and redo a rotator cuff warmup before I could continue. I dont go over 110lb now.

[charger69]

if I purposely flex my traps, they seem to really rise up my neck with a lot of height (I attribute that to years of doing Haney Shrugs). but now I'm in a position where I'm trying to get them to grow down my back rather then 'up' my neck.

think I need to get a hammer strength high to low row in my gym. I'm stuck just doing it with cables and can't really go all that heavy .

GH- the traps are made from high, mid and low . Explain where I am confused....
Most people only train the high ones. The mid and lower traps are difficult to train.
My understanding is that the mid traps are exercised by hanging like doing a chin up, but instead it is like a chest up.... you hang and pull your chest up and squeeze the mid back.
The lower traps are exercised by doing an incline back extension except you do not pivot at the hips. Move the pad so it is under the hips and you roll down and unroll back up.
These are the only two exercises that I know that isolate the mid and lower traps .

I put myself out there, now I’m probably going to get a whooping.


Sent from my iPhone using Tapatalk

[Capebuffalo]

GH- the traps are made from high, mid and low . Explain where I am confused....
Most people only train the high ones. The mid and lower traps are difficult to train.
My understanding is that the mid traps are exercised by hanging like doing a chin up, but instead it is like a chest up.... you hang and pull your chest up and squeeze the mid back.
The lower traps are exercised by doing an incline back extension except you do not pivot at the hips. Move the pad so it is under the hips and you roll down and unroll back up.
These are the only two exercises that I know that isolate the mid and lower traps .

I put myself out there, now I’m probably going to get a whooping.


Sent from my iPhone using Tapatalk

Technically you are getting into the rhymboid and lat at that point.

[charger69]

Technically you are getting into the rhymboid and lat at that point.

Not really, you pinch your back in 1/2 to activate them. At least the Charger version. LOL

I am beginning to get into how the muscles are attached and activating them. The trap muscles are at an angle. Is doing pulley shrugs( arms at about 30-45 angle) better than a straight up and down shrug??


Sent from my iPhone using Tapatalk

[Capebuffalo]

Not really, you pinch your back in 1/2 to activate them. At least the Charger version. LOL

I am beginning to get into how the muscles are attached and activating them. The trap muscles are at an angle. Is doing pulley shrugs( arms at about 30-45 angle) better than a straight up and down shrug??


Sent from my iPhone using Tapatalk

Not sure. Everyone responds different to the same movement to some degree. I’m old school. Chin to chest. Pull shoulders to ears. Straight arms.

[Proximal]

GH- the traps are made from high, mid and low . Explain where I am confused....
Most people only train the high ones. The mid and lower traps are difficult to train.
My understanding is that the mid traps are exercised by hanging like doing a chin up, but instead it is like a chest up.... you hang and pull your chest up and squeeze the mid back.
The lower traps are exercised by doing an incline back extension except you do not pivot at the hips. Move the pad so it is under the hips and you roll down and unroll back up.
These are the only two exercises that I know that isolate the mid and lower traps .

I put myself out there, now I’m probably going to get a whooping.


Sent from my iPhone using Tapatalk

Mid traps are involved when you squeeze the scapula together. Depending upon how you row or do pull downs for that matter will depend upon how well you activate them. You can also get a good degree of lower trap activation with pull downs. I prefer a wider grip, lighter weight, taking the biceps out of it as much as possible, then leading with the elbows & thinking scapula the whole time.

Try doing a rear fly type motion used for rear Delts, but instead of doing them little finger up, do them knuckles up.

Lower traps depress the scapula (pulls them down). Try a dip machine (anti-gravity or seated) in which you can use lower weight, keep your body completely straight & keep your hands positioned just behind your shoulders. Keep your pecs out of it as much as possible& lower/squeeze your scapula along with tightening your triceps. The form really needs to be pure though so you can focus on what your scapula are doing.

Hope this wasn’t condescending lol.

[Obs]

Mid traps are involved when you squeeze the scapula together. Depending upon how you row or do pull downs for that matter will depend upon how well you activate them. You can also get a good degree of lower trap activation with pull downs. I prefer a wider grip, lighter weight, taking the biceps out of it as much as possible, then leading with the elbows & thinking scapula the whole time.

Try doing a rear fly type motion used for rear Delts, but instead of doing them little finger up, do them knuckles up.

Lower traps depress the scapula (pulls them down). Try a dip machine (anti-gravity or seated) in which you can use lower weight, keep your body completely straight & keep your hands positioned just behind your shoulders. Keep your pecs out of it as much as possible& lower/squeeze your scapula along with tightening your triceps. The form really needs to be pure though so you can focus on what your scapula are doing.

Hope this wasn’t condescending lol.

Its working the condescending parts of the traps.

[Proximal]

Its working the condescending parts of the traps.

Oh THAT is good! BTW, one hell of a pic. That needs to be an album cover I think.

[HoldMyBeer]

Its working the condescending parts of the traps.

I need to get this dnp working properly for me. The fats covering my condescending traps! I want to post pics too!

Sent from my LG-LS993 using Tapatalk

[Quester]

Mid traps are involved when you squeeze the scapula together. Depending upon how you row or do pull downs for that matter will depend upon how well you activate them. You can also get a good degree of lower trap activation with pull downs. I prefer a wider grip, lighter weight, taking the biceps out of it as much as possible, then leading with the elbows & thinking scapula the whole time.

Try doing a rear fly type motion used for rear Delts, but instead of doing them little finger up, do them knuckles up.

Lower traps depress the scapula (pulls them down). Try a dip machine (anti-gravity or seated) in which you can use lower weight, keep your body completely straight & keep your hands positioned just behind your shoulders. Keep your pecs out of it as much as possible& lower/squeeze your scapula along with tightening your triceps. The form really needs to be pure though so you can focus on what your scapula are doing.

Hope this wasn’t condescending lol.

Agreed
Look for exercises to correct scapular winging. They are not usually body-building exercises because they are low weight, they are PT exercises. So, try to adapt PT exercises to body-building by increasing the ROM, mechanical resistance in the ROM, overall weight, etc. An example is a reverse pec deck with palms down, knuckle up, like Proximal pointed out above. The movement is a adaptation of pulling a band apart but with a wider arc to the ROM which allows greater trap activation by having as more pull-back than pull apart (adverse to the band apart). Keeping the palms down emphasizes the lower trap instead of rear delt like a regular R. pec deck.
Another aspect of this it is visualizing and trying really hard to feel the muscle. The greater you can sense it the more you can activate it. So, when doing any back exercise, make sure to contract that muscle. If hands are apart, contract mid and low traps first, if hands are close, contract through the whole ROM. Also, holding the contraction is helpful. Try to avoid doing upper traps in order to form a better mind-muscle connection with the mid and lowers.
Adapting T-s, I-s and Y-s can help too.