Need help with lower traps.

[axemurderer]

My lower traps seriously lagging! I have decent mass on my back but my lower traps are not big or defined at all. I read in Muscle and Fitness recently that to work that area, you can do one of two exercises.

-Hold a bar straight out and lift over head, keeping shoulders down.

-Lean forward on incline bench, hold dumbbells straight out and raise over head.

I tried it a couple of times and I can't say for certain that it really works that area. Do these exercises work? Are there any other exercises? Can I work it 2x a week? 3x a week?

 

[needtogetaas]

How about some real heavy dead lifts. You try that yet bro. Then some real big heavy squats?

 

[axemurderer]

I rotate between heavy deads x 5reps and medium weight for 12 reps. I do the same with squats. My upper traps are... not bad. but my mid and especially lower traps are seriously lagging.

 

[SaiBoT]

Do shrugs with the bar behind the back also known as Haney shrugs 4 sets of 12-15 and afterward you can also do face pulls 4 of 9-12.

 

[desmond]

Do shrugs with the bar behind the back also known as Haney shrugs 4 sets of 12-15 and afterward you can also do face pulls 4 of 9-12.

In addition to Saibot's advice, you could also do incline shrugs and maybe spider rows

See generally T-Nation.com | HSS-100: Back Specialization

 

[timtim]

lower traps as in along the spine, midback? retraction exercises hit here. incline shrugs or seated row machines where you just retract your shoulder blades.

 

[Big_BK]

mid to high rows and heavy ass deadlifts and shrugs and squats. Your traps work best at isometric contractions which means static holds.

 

[ExtraMile]

"Heavy deads" +1

 

[SaiBoT]

In addition to Saibot's advice, you could also do incline shrugs and maybe spider rows

See generally T-Nation.com | HSS-100: Back Specialization

Yes those two work nicely.

 

[b fold the truth]

Deads, lat pull downs, face pulls, chest supported rows, farmers walks.

I do something for my back 4x a week.

 

[Jocques Straap]

Try deadlifts with DB's instead of the bar. Really concentrate on retraction.

 

[axemurderer]

I am talking about the mid-back traps along the spine.

I been doing the straight arm row lately, only contracting the shoulder blades. I think it worked but I didn't "feel the burn". I'll keep doing it.

I've never tried behind-the-back shrugs. I'll substitute those for my regular barbell shrugs.

How about frequency? Would it be counterproductive to try to hit this area 3x a week? I know b fold would say no, but any other opinions?

 

[Jocques Straap]

You'd probably like working your back, at the front and tail end of a three day split. Sandwich your chest day right in the middle.

Any exercise that requires a stable shoulder requires work done by the back. It does a lot of work from pressing, well pretty much anything.

I would do heavy deads monday probably 5 rep sets, then on Friday I would start with high rep DB deadlift, 12-15 rep sets. Then move on to what ever rowing exercise you like for some low rep work. Hopefully your gym has heavy DB's.

 

[cobracock1979]

Definately this for me-

Bent over long bar row. Great for back thickness.

On rows generally - close grip = back thickness...wide grip = back width

Bodybuilding.com - Topic Of The Week - What Are The Best Unknown Exercises For Fast Gains?

 

[searay]

incline shrugs has been the best advice................

 

[b fold the truth]

How about frequency? Would it be counterproductive to try to hit this area 3x a week? I know b fold would say no, but any other opinions?

I train upper back at least 3x a week. It is EXTREMELY important in benching, squatting, deadlifting, and nearly every single Strongman event! It has to be built and it must be conditioned to being worked often.