lower traps

[robkesl]

of all areas my lower traps are the main area of under development, im talking about the part that is the center of the back, and ties into the middle of the back the actual sides and point to the triangle. i dont know, i mean i train right eat good, but it just doesnt grow, and for awhile i bought into the genetics thing, but screw that,

i do traps with delts, my trap workout goes something like this,

2-3 sets of upright rows, 8-12 rep mainly as warm-ups that progress, meaning the last set really burns.

then 4-5 sets of barbell shrugs, usually 3-4 behind, and 2-3 in front,
and i use the c-bar, looks like this sorta has this in the middle \___/
with 8-15 rep range
then i walk away,
any suggestions on how to isolate the lower part, the upper part is going great, i dont know if just maybe i should give it more time and let the muscle mature/develope more, but damn. it sucks.

[hurley11]

Well the exercises your talking about don't really target your lower traps. They will build your upper traps which are already a dominant muscle group and is probably causing an instability around your shoulder girdle. I would try bent over barbell rows, seated rows, t-bar rows, one arm dumbell rows, deadlifts...these exercises should target the lower traps.

[BIG_T_MC06]

Well the exercises your talking about don't really target your lower traps. They will build your upper traps which are already a dominant muscle group and is probably causing an instability around your shoulder girdle. I would try bent over barbell rows, seated rows, t-bar rows, one arm dumbell rows, deadlifts...these exercises should target the lower traps.

AGREED

Also another exercise I had great gains in the entire trap area with was barbell shrugs behind the back. Really squeeze your traps up and back and your mid and lower traps should start to beef out!

T

[statuZ]

deadlifts and bb shrugs thats all you need. mine are huge from deadlifts. anyone that does big compound movements will tell you deadlift is awesome for traps/lower back.

[spywizard]

straps with pulldowns, extend your arms above your head as far as you can to reach and stretch that area...

straps will let you work out with more weight because your grip will fatigue before you can work the muscle group you are interested in..

[BITTAPART2]

attach the rope attachment to the low pulley and face away from it, now bend down and grab the rope from behind you and shrug the weight upwards, it is an awkward position that does not have a big ROM at all but definatly will light your lower traps up, this after deads is a good recipe for lower trap development

[robkesl]

Well the exercises your talking about don't really target your lower traps. They will build your upper traps which are already a dominant muscle group and is probably causing an instability around your shoulder girdle. I would try bent over barbell rows, seated rows, t-bar rows, one arm dumbell rows, deadlifts...these exercises should target the lower traps.

i do all those exercises, and i dont have an imbalance in my shoulders, my question was, what type of exercises can i do that isolate the lower part, doing wide grip rows yes, would target my middle back, but for me only when i do deadlifts can i feel my traps working, and its rare that i have felt that ive really hit the lower part. cause my traps usually dont hurt the next day after doing back.

[gr8gear]

sounds to me like you are referring to your rhomboids (middle back where traps end). For me, bent over barbell rows hit that area really nice, so do seated cable rows (close grip). For isolation try back shrugs, laying chest down on an inclined bench arms hanging straight down. Instead of shrugging up, try and squeeze your rear delts together. Give it a shot.

good luck bro....

[~fuelforfire~]

straps with pulldowns, extend your arms above your head as far as you can to reach and stretch that area...

straps will let you work out with more weight because your grip will fatigue before you can work the muscle group you are interested in..

no doubt bro

[Squatman51]

do some shrugs on a incline bench...DB or BB just make em heavy sets of 8-12 or 15 if you like high reps

[BIG_T_MC06]

A New Fave Of Mine - Seated Dumbbell Shrugs

Did Them On Monday And My Enitre Trap Reigion Is Still Sore!

Shrugs On An Incline Bench Is A Good Suggestion, Haven't Done Those For Time!

T

[Testostack]

i do shrugs bent over an incline bech, works wonder for me!

[juicedOUTbrain]

Try using T bar, but instead of bending your elbows just expand and contract your middle back. the ROM is only about 6 inches but look at your lower traps after 3 heavy sets...

i feel this is the only way to truely isolate your lower traps...

think of it as a bent over shrug as oppsed to a row

[need2bhuge]

Try using T bar, but instead of bending your elbows just expand and contract your middle back. the ROM is only about 6 inches but look at your lower traps after 3 heavy sets...

i feel this is the only way to truely isolate your lower traps...

think of it as a bent over shrug as oppsed to a row

Exactly what I would recommend...Tbar shrugs are great for lsolating your middle traps/rhomboids!!!