Non-upper trap builders?

<3Frosty · 02-17-2008, 09:27 PM

Obviously, the upright row hits some of the middle and lower traps, but what are some other trap builders that dont just focus on the top trap muscles (ie Shrugs)?

Im thinking of implementing the Hise Shrugs into my workout again.

**ZiR RED** · 02-17-2008, 09:36 PM

The traps main function are to squeeze your shoulder blades together. Lifting the shoulder blades and lowering them is secondary.

So: any rowing exercise will work your traps. When you row, keep your arm down, your elbow tight to your side, and drive through with your elbows. Feel your shoulder blades squeeze together and the muscles between them contract.

Br

<3Frosty · 02-17-2008, 11:18 PM

If that is the case, cant i just do a bent over row where i just shrug my back? That would be pulling the shoulder blades together after all.

**mabo** · 02-18-2008, 12:18 AM

Have you tried Kelso shrugs before?

Lat/Kelso Shrug

You can work your lower traps on a chinup bar or lat pulldown machine, just keep your arms straight and pull down.

**mindstar** · 02-18-2008, 12:33 AM

seated rows

<3Frosty · 02-18-2008, 01:51 AM

Quote:

Originally Posted by mabo

Have you tried Kelso shrugs before?

Lat/Kelso Shrug

You can work your lower traps on a chinup bar or lat pulldown machine, just keep your arms straight and pull down.

Never tried them, willing to give them a shot for a few weeks. Thanks man.

This exercise looks almost exactly what i was thinking with the bent over row back shrugs.

**ZackKnight** · 02-18-2008, 06:44 AM

working your rear delts will help with it too. Lie on an inclined bench with your chest toward it and bring the weights up really strictly so that u contract and flex ur rear delts. it will definitely help ur lower traps and ur rhomboid.

<3Frosty · 02-18-2008, 09:59 AM

Quote:

Originally Posted by ZackKnight

working your rear delts will help with it too. Lie on an inclined bench with your chest toward it and bring the weights up really strictly so that u contract and flex ur rear delts. it will definitely help ur lower traps and ur rhomboid.

I actually do the exact exercise you are describing. Saw it on some video on youtube.

42gunz · 02-19-2008, 12:30 AM

shrugs are like really hot dumb girls.... they look fun to do, but in the long run you really dont get as much out of them as you think you are.

rows are where its at

**ZiR RED** · 02-19-2008, 08:48 PM

Quote:

Originally Posted by 42gunz

shrugs are like really hot dumb girls.... they look fun to do, but in the long run you really dont get as much out of them as you think you are.

rows are where its at

LOL, love it!

**chrispghmuscle** · 02-22-2008, 06:13 PM

ohhh that was a funny one.. me likeee