Lower Mid Traps

T

TREBOR

Elite Member
After some suggestions folks.


Mid lower traps are weak compared to upper traps,was told this by two seperate physios,back routine is based around yates style which im a big fan of,back has improved loads from this routine but mid lower traps still seem to be lagging,any suggestions.Train in a home setup so limited equipment.


Close grip pulldowns


Supported barbell rows


Low pulley rows long bar/v bar alternating every few weeks.


Shrugs


Bent over raise rear delts


cheers
 
You can't pull up a certain area of a muscle - the wholes thing grows or it doesn't.


Just hit your lats hard with rows and if you do shrugs, hit them hard.
 
Dorian style deads or rack pulls should hit mid/lower traps well trebor.


Out of the exercises listed only low pulley rows and UH close grip pulldowns will hit them half-decently.
 
wall slides scarecrows face pulls will all hit your rhomboids and lower traps.


your lower traps are a separate muscle to your actual traps.
 
tomlet1 said:
you could try shrugs lying face down on a 45 degree bench :smile:
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Thats a thought i do supported rows on a bench inside the power rack already,do you think barbell with heavier weight or dumbells and go for more of a squeeze contraction?
 
NM1 said:
Dorian style deads or rack pulls should hit mid/lower traps well trebor.


Out of the exercises listed only low pulley rows and UH close grip pulldowns will hit them half-decently.
Click to expand...

I did start doing rack pulls a while back put started getting a pulling pain sensation in my left bicep so dropped them,didnt want to risk another injury mate
 
SteamroD said:
wall slides scarecrows face pulls will all hit your rhomboids and lower traps.


your lower traps are a separate muscle to your actual traps.
Click to expand...


I already do the wall slides,its one of the exercise one of the physios recommended,what are scarecrow face pulls mate?
 
TREBOR said:
Thats a thought i do supported rows on a bench inside the power rack already,do you think barbell with heavier weight or dumbells and go for more of a squeeze contraction?
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id go with DB's personally nice and srtict but still heavy, and really try and exhaust the part of the muscle you are working with drops/short rest periods/ holding contraction. :smile:
 
wrapper said:
You can't pull up a certain area of a muscle - the wholes thing grows or it doesn't.


Just hit your lats hard with rows and if you do shrugs, hit them hard.
Click to expand...

Agreed...muscle "isolation" is a myth.

NM1 said:
Dorian style deads or rack pulls should hit mid/lower traps well trebor.


Out of the exercises listed only low pulley rows and UH close grip pulldowns will hit them half-decently.
Click to expand...

Deadlifts are great for traps IMO.


Another thing you could try Trebor are barbell rows. Nothing wrong with the exercise you're doing as I think they're all pretty good back exercises, but a lot of them are "supported" so the traps won't be used as extensively as stabilizers....in other words, it might be an idea to include more exercises where you have to work harder to control the weight.


Barbell rows are an example of this...no machine/seat/pads to help you with leverages...its all on you.


Pullups/Chins would also be a better choice over pulldowns for the same reason. Nothing wrong with pulldowns, but again, less stabilization required and thus less involvement from the traps.
 
Cheers for all the replys


steamroD cheers never seen those scarecrows before i'll give them a blast.


Tom,trained back earlier before reading your post, i did them with a barbell and found them quite awkward but they did hit the spot could feel mid back working which is something i dont normally feel.


Wrapper missed your post earlier,fried my comp having to use a shitty netbook,judders like mad when trying to scroll.


Got to disagree with you and gator,true you cannot isolate a muscle but you can shift the workload onto different areas depending on the body part.


Pecs for example have upper lower fibres but only one main function,traps have upper mid and lower fibres all of which have different functions so imo you can target them to a degree.


Gator my routine for best part of 5 years was weighted chins,barbell rows/trapbar rows and deads,back was pretty big but traps in general were poor.


Dropped deads maybe 3 years ago because for me they are totally overrated all i got was a strong grip and overdeveloped obliques,ive tried rack pulls but as i mentioned in a previous post i get a niggle in my bicep and pushing 40 its not worth the risk,ive already got several little injuries.


Chins are a excellent exercise but im a fat bastard and i can't bang enough reps out to make them worth while,also i rate pulldowns superior for working the lats.


Sup rows are done on an incline bench inside a power rack and i find these make the movement really strict you can't see saw to get the weight up,today banged out 8,6,6+2 rest pause with 142kg which is roughly what i used to barbell row with.


Appreciate the suggestion but its what i used to do few year back
 
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i don't thnk you can beat heavy side laterals for traps and overall shoulder development. I don't feel the need to focus on them too much as they get hit on back day as well as shoulder.


I find Deads and DB shrugs are pretty decent as well. The basics work for me, maybe i'm just lucky.
 
Doink said:
i don't thnk you can beat heavy side laterals for traps and overall shoulder development. I don't feel the need to focus on them too much as they get hit on back day as well as shoulder.


I find Deads and DB shrugs are pretty decent as well. The basics work for me, maybe i'm just lucky.
Click to expand...


Never really go heavy on side lats for that reason mate,find traps tend to bully there way in to get the weight up.
 
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