Plate Raise for Lower Traps (Do Them Now)

[@bradridgway581]

I listen to John Meadows to fall asleep. I don't mean that as an insult either, just his voice is relaxing and I learn a little bit of info as I pass out.

[@Tom.4]

Same haha

[@gregdavies8572]

He's the Bob Ross of bodybuilding

[@RealAugustBlack]

Same haha

[@Porterhousepapi]

Thank you John for everything you’ve done. We don’t forget you brother.

[@steviewang4102]

If you have never done this movement before it's no joke! It doesn't even require heavy weights to feel an extreme burn in the lower traps/rhomboids area. I suggest lying chest down on a slight incline bench to take as much work away from your shoulders as possible to really isolate the lower traps and to avoid swinging your torso/cheating. Best back thickness exercise next to deadlifts and high rows.

[@rakeshsudra4279]

Hey Stevie, I know this comment is 2 years old...but would you do this with dumbbells to allow the hands to go out a bit wider as John suggests?

[@gherrera9347]

Rest In Peace John. Thank you for everything you did for us viewers. Stay humble in heaven 🙏🏽💪🏽

[@n8strength]

EZ bar would be good as well. More weight options, very similar wide, semi-neutral grip

[@tepidlemming]

RIP John I feel for your children as I have lost my father as well. I know you will be remembered forever and you deserve that. Much love and respect for you and your family. Rest easy mountaindog.

[@NoPhonesOnTheFloor]

"If you could have a plate that's this wide this would be perfect" - you should recommend them to Brian Shaw, he could do hammer tire raises

[@FitLabb]

With all my years of experience, this is something I’ve actually never tried before but will definitely give it a go this weekend. Perfect example of how we can always learn something new from each other. Great quick tip John! 💪👍

[@probitionate]

Absolutely! I'm in the fifth decade of my fitness addiction, and I'm still learning (or reminded of, sometimes) 'new' movements. (Are you familiar with Bill Pearl's 'Keys to the Inner Universe'?)

[@FitLabb]

@@probitionate Same here. Been working out for about 27 years now & have been a fitness professional for over 20 years, & love that I can still learn something new any given day (requires me to always have an open mind & check my ego at the door). Even if I may disagree w/ someone’s methodology, I find it important & productive to have a conversation with them about it rather than argue or discredit their perspective, as maybe we could both learn something new from each other. I have not heard of Bill Pearl’s Keys to the Inner Universe. Sounds like a book. What’s it about?

[@probitionate]

@@FitLabb Oh, man... It's about being the most complete guide to exercises imaginable. (I gave my dad a copy when he was a little younger than me, and I only recently came across it in a box of his belongings. What a find!) Even if you don't purchase it, definitely check it out. As a P.S, I am constantly harvesting new ideas and approaches and exercises for my mobility, accessory work and yoga complexes on YT. Some truly great practitioners within this space.

[@thunkjunk]

Have you gotten any results from incorporating this exercise over time?

[@nickdutton6218]

Everybody says alright hi John! 💪🏻

[@hassanbilal3900]

Hi john and hi nick too

[@Flipmode1900]

Like beg

[@Marco-ie6hd]

Hi John

[@Mukul1919_]

Hi John 👋

[@moderatemexicanamericanpat4904]

ALRIGHT MR KRABS

[@beastmry]

"Steal it from Paul to share with you All" Mountain Dog got bars!

[@mikieemiike3979]

... and plates.

[@davidlloyd2594]

I do these with a band- the width adjusts naturally to your shoulder range of motion, and the band ensures you still stay under tension at the very top of the movement.

[@baconblaster6422]

Thanks. Plate size at gym problematic for me

[@jonpall3760]

I superset these with my shrugs, great exercise and I feel they do help keep my shoulders healthy!!👍🏻🙏🏻

[@Polandsyndromebodybuilding]

I can confirm this works. Thanks John!

[@bouytb]

Thank you youtube for existing, a legend like John will never die, he will stay forever

[@damyonsim4552]

Man, I could watch and listen to your videos all day every day....thank you !

[@mountaindog1]

Glad you like them!

[@timesup5105]

Really love this channel. Me and my 15 YO son watch your videos to make our routines. Thank you for everything you contribute.

[@drewdotson7325]

I like to do these with a rope on a cable machine to change the strength curve to finish off back days. Having peak tension with peak contraction lights up the lower traps.

[@davemyers7618]

RIP Mountain Dog! You are missed but never forgotten! Thankyou for all the fitness information! I will watch your videos for the rest of my life!🙏👍💪

[@stephencavanagh7504]

I always do these,, and I did notice obvious about my traps working when am trying to get shoulder work out so it always worked for both, as you say just a little adjustment and ye can feel shoulders and traps, one of me favourite exercises, the things ye cad do with just a plate is amazing, 👏👏👏🍀

[@phinnphace]

I'll def add these in. All ur stuff for healthy shoulders has been super useful. Those band over and backs and have been 🔥. Thanks John

[@MarkRamadhin]

Thanks Uncle John. Learned so much watching you over the years and still learning.

[@dorseymcvicker309]

Great tip as always John. Been doing that plate exercise for years now. Never the cable plate raises. Most definitely will add them on Wednesday for back day. Thank you

[@DrSunnyAndrews]

Adding these into my back day today!! 🙌

[@jasont7814]

I’m trying these tomorrow. Thanks John.

[@mountaindog1]

Hope you enjoy

[@GeoffGillDrums]

John...you are THE DUDE ! Every time I watch anything you have published, I learn something. Happy Friday.

[@TaxEvasi0n]

I've pulled my lower traps before, this might be something I NEED to implement.

[@DADCUEVAS]

I never stop watching John's videos.

[@donaldsavage3699]

WOW.! You're still the best personal trainer. "Thanks John!"

[@Morpheah]

I like to lean forward too, or tie a light band onto the plate and anchor it about waist-height for constant tension on the traps even above parallel

[@jakegamble4151]

Go to failure and then turn it into a drop set!! Now we're talking! I love it John

[@VacuumDweller]

1:36 What about holding an Ez-Curl bar or something on the ends of the bar? Would that work as well to widen the grip?

[@GazaAli]

Looks awesome, and it doesn't look like I'm gonna struggle locking in good form. I almost felt my traps just watching the video. Thanks a lot.

[@aboutblank7662]

John Meadows for California Governor ! 👏👏👏👏👏❤🇺🇲

[@JT-of6of]

Dang I could've incorporated these in my workout today. That squeeze you get at the end of both workouts does feel like it's hitting those lower traps. Remember boys, SQUEEZE lol. Thanks big John

[@What-he5pr]

John, to substitute for a wide plate you can use a barbell or perhaps a swiss bar. Or even a neutral grip pulldown cable attachment.

[@bigbaba4542]

Does it have to be neutral grip or can you do it with a horizontal grip on a barbell?

[@What-he5pr]

@@bigbaba4542 I'm no expert but I bet a wide horizontal grip on a light barbell is a good substitute.

[@Arz0rsProGaming]

Great exercise! A tip for those who experience shoulder discomfort, attach a light(er) band somewhere at shoulder height. Pull both ends apart and do the same motion as with the plate. Try to keep the band wide and think that you really want those back muscles to make the band movement happen. By pulling the band apart you already activate the trapezius as they try to keep the band from coming back together, so you already insure that the right muscles are ready to be used.

[@Elricwulf]

Attach (1 band) at a single point shoulder height? Similar to face pulls, but raising instead pulling back towards you? Thanks, I may try this; I have mostly metal plates at home gym, so my 10 and even 25 lbs plates are nowhere near the size he's using. I probably don't want to even go that heavy (25) right now anyway to go kinda easy on my shoulders.

[@Arz0rsProGaming]

@@Elricwulf Well I have 2 types of bands, one is like an elitefts band and the other is a theraband. I use that last one and wrap it around something. You could do the same with the other band, the same way or by pulling it through itself.

[@audreyerb5405]

Love your videos - always learning something new! Thank you for all you do!!

[@MuscularMontel]

I knew that a front raise could be good for lower traps, rather than shoulders. Thanks for confirming it

[@neill7813]

Thanks for some great advice . Your clips are so helpful , thanks for helping during a terrible year 👌

[@gm9460]

I was given this exercise (albeit with dumbbells) as a shoulder rehab exercise - full range raises

[@gregmottola8539]

Interesting. Look forward to trying it. Thanks John.

[@mountaindog1]

Have fun!

[@davidlitchke4964]

Gentleman john meadows. May his videos live on. R.I.P

[@Sid_Mowe]

RIP my friend. You taught us so much.

[@circularpizzabox2134]

Between his video on doing simple shrugs w/ 2 sec. Pause. And these plate raises, coupled with 6-ways. My shoulders and traps have grown exponentially.

[@BombasticWang]

you always have amazing tips .. thanks john.. been watching you for atleast 5 years...

[@flavorgainz7205]

I use this exercise for chest... when going down in the movement I stick out my chest and I stop the plate motion with my chest muscles feel so good.

[@YazzyYaz1910]

I literally decided to do this move earlier today off the off cuff to mix things up during my back session, whilst having to workout from home. I used an EZ bar, rather than a plate though. Glad it is a legit exercise!

[@jakezaragoza6091]

Old school 💪🏽👍🏽

[@letsgometabolic]

I remember the "meadow row" you can do using the T-bar - combined with the overhead Plate-raise is a killed... tnx John

[@russd1048]

My soul gets happy every time i see a john medows video pops up!

[@Jusmatsta]

Love supersetting DB raises with plate raises, burns like a bushfire

[@Chadlcarroll]

Thanks for all the content. Just made my first Granite purchase.

[@mountaindog1]

Right on!

[@raffaelecorrente1123]

upper pec works a lot with this exercise, especially stopping at the neck and squeezing

[@kevinsayers5985]

Face down inclined Y raises are really good too.

[@simon.houseaccount4807]

Got to start these again

[@STRETCHFishing]

That's for a great exercise! I tried 3 sets of 12 for the trap raise. Nice!

[@wearethehaunted3831]

You my boy, Blue!!

[@gianosnorco]

I try this exercise ,its very good ,thanks

[@amirasiya07]

THAT PUNISHER SHIRT IS FREAKING INSANE!!!!

[@HeavenlySaviour]

Thanks John I'm gonna try it

[@ryanziolkowski309]

Thanks will definitely try

[@venM9]

I got a bunch of cuts on my hands from work. Including a 2 Inch cut on my bottom part of the thumb. I cant get a good grip on dumbbells. This is a great idea for working on my arms for the next 2 weeks.

[@bigry959]

I like to add an overhead shrug at the top of these for extra trap work, great exercise all around been a staple for many years

[@marcorivas6886]

Mountain off topic , tried benching with the form you do with elbows tucked in . It’s honestly changed how I felt my chest for like 2 years it was to build my chest and with the shoulder pain I just recently been dealing with . Your bench technique has taken a lot of pain away .

[@eric-ik7kv]

Just in time for tomorrow good looks John. Also could you do a video on strengthening joints along with muscles

[@mjkraft9365]

Great video, I actually have used this in my routine and love the results. Love the bonus! Mixes it up. I have a question pertaining to diets and Calorie burn. How long does it take for the body to begin storing excess calories? And how hard is it for the body to store each macro (carb, protein, fat) that is in excess?

[@richardrock2283]

Poliquin used to use these a lot except you would be prone, on an incline bench, and with dumbells. Try them with a 6-second hold at the top and your trap 3's will be screaming. Great for overall shoulder health as the lower lats are usually very weak.

[@MiloOwantin]

Will add this to my back day. Thank you!

[@danhworth100]

Great short to the point videos.

[@Cornf1ake25-j7d]

Adding this to my upper body routine tomorrow... Thanks for this

[@jakezaragoza6091]

Love these definitely going to implement in my routine💪🏽👍🏽

[@danielmiranda.47]

Perfect video, going to try this tomorrow when I train back. Thanks, John.

[@danrecords3267]

Will be trying this tomorrow! You could get that wider grip with a neutral grip lat pull down bar on a low cable, might be worth a try as well

[@leanmusclebuilder]

Great exercise ! How about dumbell y raises on a incline bench ...

[@mountaindog1]

def some engagement there..

[@J4ckCr0w]

With respect Sir, these are done standing not sitting. You engage the core too.

[@Ruben901]

EAAs green apple is the best! Thanks john! 🇺🇸🇺🇸🇺🇸

[@mrcommonsense9145]

I prefer this with a cable, set at low pulley, with a rope attachment, holding the rope so the ends and my thumbs face the ceiling and then do this. With a cable the cable pulls on your traps the whole way. Because of gravity once the plates over head on this it isnt really doing anything for your traps. Im not knocking John at all, but i used to do them with a plate and our Rugby coach corrected us to a cable felt soooooo much better, way more difficult too.

[@richardtrass]

Totally agree

[@blowfold1]

2024 and loving these still. RIP John 🙏

[@cuongbui9708]

Love the bonuses.

[@trainerjoefitness6615]

Love these. Usually do them prone or semi-prone on an inclined bench with a couple dumbbells. I'll try a plate

[@josephohrablo4866]

Love these . Superset them with y raises

[@John-wp8yt]

I do these with a sandbag 10kg and 20 kg at home while the gyms are closed in uk. Don't think I've been going far enough back though. Thanks for tip John!

[@jbbushsr676869]

Love the punisher shirt!

[@rpgfoods1457]

Trying these out today.

[@brianhickey5949]

I like it. I do the raises, but I will now roll back overhead as you suggest, John. Thank you :)

[@marcorivas6886]

Thank you

[@neyfidelrosario]

I super set these with shrugs

[@TheJohnt07]

Love this exercise 👍🏻👍🏻

[@thecretanbull4784]

I love this guy!!! Simple

[@EkTwRLoveGarlic]

If you try it I would encourage you to use either a wide plate (I don't have one so I haven't tried it) don't even try with a narrow one I got a mild impingement in my shoulder, thankfully it wasn't something bad. Or use a band because as another comment mentioned it fits your shoulder range of motion, or a set of dumbells.

[@liefacts3000]

Thanks John.

[@dakotasonney2142]

You da man John!

[@MucaroBoricua]

Fantastic. Luv you Dog!

[@Dame_Judi_Hench]

Love this exercise

[@Dame_Judi_Hench]

Would like to add I wasn’t doing these at the time my profile was taken 😂

[@simon.houseaccount4807]

This a old school great exercise. I always liked this I just so like old school

[@rizennsunn]

Thanks Mountain🙏

[@boblobster]

Yep, do something very similar with resistance bands

[@cjford2217]

I really like these with a super slow negative. If you squeeze in on the plate as you come down... it'll light your chest up too.

[@geomod6850]

Thank you!

[@billjohanSantaCruz306]

Good video . Can you talk about of feeder workout Rich Piana