How do I build my LOWER and MIDDLE TRAPS?

[frorider6]

My upper traps are developing nicely, but not my middle and lower. I need some mass building exercises for them.

Don't make me beg guys.

 

[Robboe]

Rows.

 

[frorider6]

Rows.

Can you be more specific please? I know about 100 different rows with 100 different variations.

 

[The mann]

seated cable rows....

 

[Grizzly]

I agree. Seated rows would be good. Also, try doing deadlifts and really squeeze your shoulders back and together at the top. It works well for me.

 

[frorider6]

I agree. Seated rows would be good. Also, try doing deadlifts and really squeeze your shoulders back and together at the top. It works well for me.

I think my problem is that I haven't been squeezing my shoulders together.

 

[Abbaddon]

all the above and you should try to angled shruggs this is tricky and the weight doesnt need to be that great. You can use a incline bench straddling it as if you were doing posterior deltiod raises. Use dumbells and simply shrug and squeeze tight. I do these every now and then as I seem to hit my lower traps as I do back.

 

[edgecrusher]

all the above and you should try to angled shruggs this is tricky and the weight doesnt need to be that great. You can use a incline bench straddling it as if you were doing posterior deltiod raises. Use dumbells and simply shrug and squeeze tight. I do these every now and then as I seem to hit my lower traps as I do back.

If you have one, you can do the same movement w/ a supported T-bar row.

 

[Abbaddon]

Thanks bro forgot to add the tbar row. I do these but for some reason dont feel it as much in the traps more in the Teres

 

[Bigsatan13]

reverse shrugs on the cable pull down.