Traps

[HUDSON-UK]

Iv bin training about 5 years naturally just started my first cycle, im looking for opinions on exersises good for the part of your traps you see from behind, lower towards the middle of your back, my upper traps are fine but if i get these built up in the centre of my back i think it will make my back look alot better.
any sugestion apreciated.

 

[H_T_]

cleans, pulls, barbell rows, doing OHP's while standing.

 

[al420]

cleans, pulls, barbell rows, doing OHP's while standing.

+1.

I would add deads and jump shrugs as both work the entire trap (really any dynamic or compound pull). Standing pressing is really great for filling in some gaps left form all the pulls IMO.

If you really crave creativity you can read up on assistance lifts for Powerlifting and Weightlifting. As an example, I do an assistance lift for my upper back (which includes my entire trap) on a lat pulldon machine w/ the 'tricep rope'. Basically I lean back and pull the rope to my ears while pulling my chest to the top... Works great on my posture and upper back deff.

 

[skullcrushin22]

Jump shrugs work wonders if you ask me. You can do 4 or 5 sets of 5 or 6 reps with as heavy as you can go. You will notice a diff. in a three to four weeks.

 

[al420]

Jump shrugs work wonders if you ask me. You can do 4 or 5 sets of 5 or 6 reps with as heavy as you can go. You will notice a diff. in a three to four weeks.

Shit... the next damn day!

 

[Extra_Strong]

Yes all good advise.

 

[HUDSON-UK]

Thanks, im goin to add the ones im not doin already into my routine and let you know how the progress is coming.