Lacking middle back traps

[Samc90]

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?

 

[compudog]

Rack pulls work for me.

 

[rob112]

Rack pulls work for me.

I tried these snatch grip and that is brutal upperback.

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[napalm]

Face pulls

Rack pulls

Pendlay rows

Heavy deadlifts

Snatch grip deadlifts

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[niners4reggie]

face pulls work great

 

[Samc90]

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

 

[aceroni]

Face pulls

Rack pulls

Pendlay rows

Heavy deadlifts

Snatch grip deadlifts

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Basically what he said is spot on, but he missed one vital movement.. Scap rows!

 

[ZiR RED]

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.

[video=youtube;G16RsPZga90]http://www.youtube.com/watch?v=G16RsPZga90[/video]

 

[threeFs]

I saw a cool video by Dr Jim Stoppani about straight arm "dips" specifically activating middle traps

 

[thegodfather]

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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[ZiR RED]

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.

 

[aceroni]

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.

 

[threeFs]

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

[video=youtube;h0J7YwDMLYs]https://www.youtube.com/watch?v=h0J7YwDMLYs[/video]

 

[ZiR RED]

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.

[video=youtube_share;Ucj5HZFfXes]http://youtu.be/Ucj5HZFfXes[/video]

 

[aceroni]

YouTube Link: https://www.youtube.com/watch?v=h0J7YwDMLYs

Thank you, I meant zir reds YouTube channel

 

[aceroni]

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

 

[threeFs]

That one tip just made all the difference in the world

That's what she said

 

[Luke_PNI]

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.

 

[TexasGuy]

[video=youtube;h0J7YwDMLYs]https://www.youtube.com/watch?v=h0J7YwDMLYs[/video]

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