How To Train the Lower Traps

[@rettags]

Used this method yesterday after conventional barbell shrugs. WOW, by set 4 I was already feeling it! Great tip, Jim! Already passed it on to a few friends. Always appreciate the free advice and am a true believer in the JYM line of products!

[@bleiddudd]

think this would be better than straight arm dips, less stress on the shoulder socket and more emphasis on the lower trap itself, thanks for the tip Jim, a great new superset in my back day.

[@solrac4600]

Great exercise for a very important muscle that's too often overlooked, it can also be performed on a dip machine if you have access. Great channel Jim, thank you very much.

[@musicandpoems4620]

You are best sir.. My gym trainers laugh at me when I do your suggested exercises but I ignore them and continue doing it!

[@mattbrown2793]

Wow, have never even heard about this exercise or benefit. As someone who tends to suffer from a lot of shoulder and neck pain at times, I'll have to work these in to my workouts. Thanks Doc!

[@son0fbob]

I was thinking the same thing, never seen anybody do this exercise.

[@ptrainingbytim]

This looks like it would feel awesome. Thanks for sharing your wisdom, blessings!

[@Boddah.]

Great exercise, thanks Jim.

[@Poldereaux]

Great man and bodybuilder ..... Vincent , from Liège in Belgium .

[@charlessalisbury4237]

thanks for the help

[@TruthViking]

Never even occurred to me to train lower traps. Good advice. Maybe that's why my rotator cuff has been giving me problems.

[@somanoma6465]

Hey these videos are actually good and short just what we need

[@shadowdance4666]

Reverse shrugs. Interesting

[@ciprianolopez7559]

This looks great need to try this I always get pain in those lower traps when going three plates on shoulders press

[@loganmadder1468]

I will try doing these at the gym. I'm always on the lookout for things that build the lower traps.

[@tris8015]

Did it work for you? I have a hard time feeling my lower traps.

[@SomeDude1990]

I'm just sitting here wondering how the hell I'm going to pull this off at the gym. Lol

[@PierogiRavioli1]

Incenerater Same!!!😂 I was thinking the straight lat bar would work!

[@alexj.murphy9390]

Try the bodyweight version: sit on bench sideways so that legs dangle, place hands on bench outside hips, press hands down into bench to raise hips up off the bench... it's called scapular depression.

[@AexoeroV]

Incenerater, do this at the dip bars with your bodyweight or hang some more weights if you are strong!

[@MrAznperswayzn]

You could probably do this with the assisted pull up machine. You would just use the part where you put your knees/feet. Sitting backward on the steps leading up.

[@BATMAN-on5qd]

Incenerater S

[@dipbar1824]

great idea , thank you very much!

[@wilsonram39]

Dang was just wondering about hitting mid and lower traps, great timing and vid, I'll be sure to test it out!

[@toddwilliams9681]

wow yall cats just put me hip to something new, never heard of straight arm dips before! tried a few on my at home dip station next shoulder day its on

[@yogabyaakaash]

Great exercise! Always see the regular Y raises but this looks interesting. Would you stop regular shrugs completely if there is a huge imbalance between upper and lower traps?

[@oldboi1]

Great ideas from this video thank you

[@jeremyparris6121]

Just what I was looking for. My lower traps are lagging way behind. I've been using Y-pulls, but I need something to isolate them a bit better.

[@djsubliminalreeve]

You could do dips like this too?

[@jamesgoodwin7742]

This seems to work lower pecs and lats more than lower traps. Prone-Y also doesn’t work for me plus it hurts my shoulder joint. I find the high-row machine and perfect pull downs work the lower traps best.

[@Iamjhett]

Same movement as a straight arm dip at a dip station

[@Iamjhett]

+Jim Stoppani appreciate the variety I'll def give this a try. Thanks man

[@akiraperera9574]

Hi Jim, I started doing the Lower trap pushdown recently. My lower traps are worked hard! However, the structure inside both shoulders feel fatigued. (Typical muscle soreness). What muscle is being training in there? I'm happy if it's training a weak link! Thanks!

[@phanphan2251]

are you still doing them ? how are the results ?

[@jaybee2402]

Would suggest a topless and tattooless guy performs them so we can see the actual fibres being worked.

[@spartanvegeta69]

Is using just a regular straight bar attachment for this fine? My gym doesn't have any attachment with a grip like that

[@blakebennyhoff8919]

could get the same results from doing this sort of movement on a tricep press machine?

[@daborshy4089]

That's interesting. I've never seen the reverse shrug before. Usually people work lower traps with those "Y" raises.

[@TheZeyver]

Hey Jim... Do,you train in your home gym or you also,workout in conventional ones...

[@KBoss302]

Just thinking about this makes my back and shoulders feel so good. I definitely have an imbalance. Will be adding this to my routine. Thanks Doc!

[@PROJECTHULK1]

Jim the behind the back upright rows works the lower traps too?

[@tmftzz]

where can I get that pull down bar?

[@oldboi1]

Could i do this on a dip station so its body weight Instead of the weight on a stack i dont have the same kit you do

[@jimr880]

Interesting? I've never really worked-out my traps until last year and have made really good progress in this area. Moreover, my back was a weak point and I've made great strides doing a variety of a vigorous back exercises. Regarding the lower and mid traps..I didn't thing this was necessary because a)nobody covers this specific muscle area b) I do tons of wide-bar rows, bent-over rows and face-which will certainly hit the upper and mid back, rear-delts and the mid-traps and c) I do warm-ups to get my rotator cuff, scapula, supraspinatus and rhomboid with the program and never thought I needed to worry about the lower traps. Anyway, I'll add these to an upcoming back workout and see how it feels. I'm gonna keep it light because I just tell that I'm going to have trouble with the mind-muscle connection. C'est la vie. Big thanks!

[@PP-zn5cs]

I think we can use a dip machine to do this exersice

[@haroldramirezmedina9153]

Never seen this before, it makes a lot of sense to me...what's it called?

[@اللّهمَّأَنْتَرَبِّيلاإلهَ-م7ن]

reverse shrugs

[@hotteenager1999]

What if we don't have this equipment?

[@CrimsonHaze29]

Jim, would shrug dips hit the same part of the traps? I superset those with shrugs.

[@dubson965]

what is a shrug dip?

[@CrimsonHaze29]

+dubson965 its a dip (like tricep or chest) but you keep your arms completely straight but you drop your traps and shoulders and work the traps.

[@dubson965]

Jeremy Truett oh is that the same thing as a straight-arm dip? i'm aware of a straight-arm dip but i had never heard shrug dip, but it makes sense

[@sanskardua4270]

The tattoos on his arms look like they are the sleeves of his t-shirt xD

[@neub4321]

This exercise uses a very limited range of motion compared to other exercises I do. That makes it hard for me to tell if I'm doing the movement properly.

[@cocodeez8987]

🤗😊

[@Brofbrofs]

wired