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  1. #1
    Registered User kharneth's Avatar
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    Exercise for lower trap

    I was wondering if anyone could recommend a good exercise for strengthening the lower trap. The two I've found are pull/chin ups and trap raises.
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    Registered User EliKoehn's Avatar
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    Originally Posted by kharneth View Post
    I was wondering if anyone could recommend a good exercise for strengthening the lower trap. The two I've found are pull/chin ups and trap raises.
    I find bent over rows hit them particularly well, in addition to most of the rest of the back, as well as biceps.
    Bench: 315
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    Unregistered User MyEgoProblem's Avatar
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    'Bicep pose' face pulls
    Prone Ytw's
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    Registered User air2fakie's Avatar
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    If you're trying to isolate them, scapular pullups and Y-raise variations will hit them well. But a lot of compound back movements will prob do enough at an early stage. SL doesn't have lower trap isos btw.
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    Registered User kharneth's Avatar
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    EliKoehn, yes I'm hoping to focus a lot more on my bent row form to be sure that I'm not slacking the form at all and am hopeful that it will help.

    I think I might include the y-raise/ytw's as an accessory at the end of my workouts. That's what I was planning initially but I wanted to run it by the forum, too. I might alternate with scapular pullups, too.

    As much as I am unhappy with my chest and content with my back, it seems like my back is weaker and needs to be given a bit more attention.
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    Registered User BeginnerGainz's Avatar
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    I do underhand high to low band pull aparts after every workout, arms starting fully protracted.
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    Registered User Garage Rat's Avatar
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    Lower traps I'm guessing your talking between the shoulder blades not top of the shoulders?
    So that would include rhomboids also.
    A chest supported row with a full contraction/pull elbows back as far as possible can hit that area and i also like a brief pause in that position.
    You will probably have to use less weight than you would normally use to get the range.
    You could do these also on a low incline with dumbbells.
    Also you can just shrug as far back without elbow bend on the bench as i described above.
    One arm rowing could work also just make sure your not torquing your body as you pull and think elbow back and in squeezing the inner traps.
    Good luck.
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    4th video here would be my choice (not me)

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    Power cleans!
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