Lacking middle back traps

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    Lacking middle back traps


    Basically I've been doing the general dead lifts, t bar rows, barbell rows, cable rows then pull downs to finish off,
    But seriously lack middle traps, any one know any good routines to target this area?

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    Rack pulls work for me.
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    Quote Originally Posted by compudog
    Rack pulls work for me.
    I tried these snatch grip and that is brutal upperback.

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    Face pulls

    Rack pulls

    Pendlay rows

    Heavy deadlifts

    Snatch grip deadlifts

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    face pulls work great
    Life's a garden, dig it
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    Think I'm just going to prioritise mostly middle back instead of last for a change , see what happens

    Cheers for the in put guys
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    Quote Originally Posted by napalm View Post
    Face pulls

    Rack pulls

    Pendlay rows

    Heavy deadlifts

    Snatch grip deadlifts

    Sent from my iPhone using Am.com
    Basically what he said is spot on, but he missed one vital movement.. Scap rows!
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    These are a good activation and/or strengthening exercise you can use as well. Keep your elbows locked and use a full ROM. 1-2 sets of 12 reps prior to bench pressing and 3-4 sets of 8 reps for strength/mass.

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    I saw a cool video by Dr Jim Stoppani about straight arm "dips" specifically activating middle traps
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    Hanging shrugs/scapular retractions. This is a movement that requires strict form and focus, but blasts the middle and lower traps.

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    Quote Originally Posted by threeFs View Post
    I saw a cool video by Dr Jim Stoppani about straight arm "dips" specifically activating middle traps
    Scapula dips. Great for the lower traps (kind of the reverse of a shrug). I have a video of this on the iphone that I'm hoping to get onto the youtube channel today. I'll post it in my scapular activations thread.
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    Quote Originally Posted by ZiR RED View Post

    Scapula dips. Great for the lower traps (kind of the reverse of a shrug). I have a video of this on the iphone that I'm hoping to get onto the youtube channel today. I'll post it in my scapular activations thread.
    Can you send a link good sir?
    I only started hammering my upper back within the last year. As of four months ago due to a chest strain I actually started training it twice a week and my whole body exploded. Especially my back, which has always been a strong point for me, but it could always be better.

    one of the best things about training is you can always learn more from others. The moment you stop believing that is the moment your progress comes to a screeching halt.
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    Quote Originally Posted by aceroni View Post
    Can you send a link good sir?
    I only started hammering my upper back within the last year. As of four months ago due to a chest strain I actually trained it twice and my wife body exploded. Especially my back, which has always been a strong point for me
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    I like the above video except that the head and neck are extended...most people have excessive SCM activity and shortening as it is. Tuck the chin and flex the neck to maintain deep cervical flexor activity and increase the ROM while doing these.

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    Thank you, I meant zir reds YouTube channel
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    Quote Originally Posted by ZiR RED View Post

    Scapula dips. Great for the lower traps (kind of the reverse of a shrug). I have a video of this on the iphone that I'm hoping to get onto the youtube channel today. I'll post it in my scapular activations thread.
    That one tip just made all the difference in the world
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    Quote Originally Posted by aceroni View Post

    That one tip just made all the difference in the world
    That's what she said
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    Exactly what I was going to recommend that ZirRed posted about the prone Db shrug. These are great and really focuses on the mid trap.
    Broser Built Athlete www.broserbuilt.com
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    Quote Originally Posted by threeFs View Post
    In the same vein, overhead shrugs work well. In the top position of an overhead press hold the weight, and use your move your scapula up and down.

    http://www.youtube.com/watch?v=jSEb1ULOzSQ
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