Training the lower traps

[@BensaidImad]

Your channel is underrated. Thank you, keep it on.

[@M10Fitness]

Thanks for your support

[@fitnessauthority402]

kzbin.info/www/bejne/fXbap4CdhbtqmKM

[@fitnessauthority402]

kzbin.info/www/bejne/fXbap4CdhbtqmKM

[@moistowelet]

I've recently focused on maturing my back training to increase strength and stability and this is BY FAR the best lower / mid trap content I've seen. Thank you for the great video.

[@dustinkeller29]

Thanks Mark, I really appreciate you sharing these exercises in such a clear and easy to follow way.

[@BermudaMobstah]

The most accuarate information comes from the most underated channels.

[@humanx7129]

Thank You! finally someone focuses on the lower trap!! This will so helpful for my kyphosis!

[@Absolute_Unit135]

I've been looking for this forever... great info, you earned a subscriber.

[@M10Fitness]

Thank you

[@masterbuiltdesigns6734]

Watched over 100 videos on KZbin about what's causing shoulder instability. Your video finally gave me an answer. Subscribing and watching your videos now. Thank you for your help.

[@locopookie5679]

I never knew lower traps where so important. I recently hurt rotator cuff. And have Realized I NEVER do these exercises and that I'm lifting too much bench/torso. These exercises I have learned from him IMMEDIATELY starter to help! So grateful something so easy even annold school lifter didn't know about. Thank you so much!

[@bullred9498]

Mark has the best training channel on KZbin in my opinion

[@joneastelow3242]

Does Mark comment on this feed?

[@LazyAssedPanda]

Great advice. I usually train the lower part by hanging from a bar; pushing my scapula back and down, and holding. From what I learned in this vid I'll just have to viden my grip. Thanks!

[@ThiefOfNavarre]

Yeah same man. Going to have to try this out tomorrow!

[@FreeThinkAlways]

Trying this tomorrow using a wooden beam in my shed

[@gedenirfiorese3523]

8:18 grabs his ear and pulls his head back lol

[@floatingchimney]

lol really wtf is with that?

[@jRsMove]

Best info I've seen on the lower traps. Excellent video.

[@dbapple]

Mark, thank you so much! your videos on shoulder injury are great!

[@scsarmiento9423]

An amazing, widely and perfectly explained content. Thank you for your information and help ! Keep the good job !

[@6.5mm_is_the_best_mm]

I have had several dislocations in each shoulder throughout my 20's and I will be 30 next month. I have a lot of tension and pain in my neck and between my shoulder blades and mid back along the spine. The information you have provided seems to address my problem. I will give it a try. Thanks!!

[@glencarville8586]

Great video. Quality tuition and top teaching pointers. Kudos to you.

[@alphamale3141]

Really amazing information. I have been training with weights for many years. I have read many articles and watched many KZbin videos related to muscle development. I have never seen anything like this. Many thanks.

[@couragers1]

Mark, thank you so very much for taking the time to help us all. Priceless info when it comes to get rid off what a kinesiologist or a chiropractor have said... will post again with updates. You’re awesome!👍🏻

[@londonbowcat1]

6:00 what is he holding

[@ER-Ltd]

very good understanding on how to train better . thank you

[@jackjarkin340]

Bro I’m so glad I found you thank you for your education I will continue to support and learn from all your other videos

[@sh4f660]

Great vid and excellent explanation on the exercises. Best vid I've seen on KZbin regarding this category.

[@TheDavidcarr1987]

Very impressed! i watch lot of videos on you tube and can be very critical at times especially if i think its poor advice for the sedentary population. You have hit the nail on the head with getting thoracic extension right before working on lower traps. I hope you do more videos keep up the good work!

[@M10Fitness]

Thank you

[@arpitmishra3145]

He is good trainer

[@thor4164]

Brilliant, mate. Meaty content, no fluff.

[@tomfry7054]

Very knowledgeable trainer, really enjoy his videos .

[@doggeyhot]

did you just pull Steven by the ear?

[@zakUSDedelman]

Dope dope dope. Simply practical. Many thanks chum

[@andycullen4089]

massively informative, ive had constant shoulder problems throughout the years of training and looking forward to using these techniques to strengthen my lower lats and overall stability , thank you!

[@goetz808]

This is so great, thank you a lot for this free and great information!

[@M10Fitness]

Thank you

[@ibbysadventures550]

@@M10Fitness HOW MANY REPS AND SETS PER EXERCISE AND HOW OFTEN?

[@MH-cw6qn]

You are the only trainer i will ever watch from this day forward.

[@BluegillGreg]

Thank you! Scapular pull-ups have helped my lower traps a lot, and Safety Squats and Front Squats have helped with my thoracic extension. Dragon Flags have helped develop resistance to that excessive lumbar curve.

[@fredatlas4396]

What are these exercises, safety squats and front squats

[@charlenemalbaurn7520]

Wow ! A seriously awesome explanation and demonstration. Thank you !

[@jonjonleija]

Thank you so much for your videos! I’ve suffered for a few years with shoulder and back problems. These exercises will be incorporated into my workouts. Again, thank you so much!

[@allaboutfitnessranichitra6850]

Love you for sharing this with us. Very helpful!

[@pixamite1]

I've been struggling with my right shoulder for a couple weeks now. Watched 3 of your videos on shoulder issues and you make perfect sense. I just subbed!

[@londonbowcat1]

6:45 I can't see it

[@asianhawk069]

Brilliant Video Mark. Very informative. i will be doing these excercises. thanks

[@ibanezman04]

I am so so so glad I have found this video and more importantly your channel! I am a very slim guy currently on a journey to add muscle to my body. I started at 10.5 stone and currently weigh 12 stone.. I am aiming to get to around 13.5 - 14 stone in weight. One thing about my body is that I have a very shallow rib cage and my posture whilst improved from what it was, still isn't great.. I noticed that my lower traps are almost non existent still the other day. So learning about these lower traps movements, how they impact posture and can help grow the thickness in the back has been so invaluable to me! I cannot wait to get going after adding these new exercises into my program Im sure they are going to make the world of difference! Many thanks and much appreciated!!

[@greggreg7400]

literally just done this with out the cables by holding my arms out and retracting the same way, my god my shoulder feels so much better! now i know where to focus :) might finally get pain free

[@reidoj601]

Greg Greg how are you now?

[@greggreg7400]

John Reid shoulder feels about 90% now

[@reidoj601]

Greg Greg nice.

[@reidoj601]

what about now? I'm training them like hell, definitively getting better but progress is slow.

[@TUCOtheratt]

I've needed this for years.

[@jerka1989]

Best channel out there, no doubt.

[@modphysique]

Great video. Thorough explanation and description. Thank you!

[@NtoHealth]

Your body is absolutely perfect and sculpted very nicely!!

[@brotherwoodrow8355]

Underrated channel, subbed!

[@gavwa08]

Such an awesome set of exercises to help develop that mind muscle connection to the trap muscles. I have been trying to find ways to help my wife develop this and you just did the lot right here. Fantastic video bro. Love ya stuff and how you show how to train properly.

[@fatue5]

Great video, but my favorite part was when you requested he keep his head up and then grabbed him by the ear, gold.

[@leonvandewater152]

That's good stuff Mark, still feeling it.

[@Jack-ok1vw]

Awesome!! Gems of information on this channel.

[@jasonpeng88]

Thank you Mark, great video.

[@AH-zz6ei]

You deserve more subscribers. We can see that you know what you are talking about. I liked and subscribed. Keep the good content.

[@yogeybear275]

I think this is what I've been looking for, for years. I will try this out and let you know how I get on. I suffer with both my shoulders, front of my left on and the the rear in my right one. I hurt myself even on the smallest weights doing chest or shoulders and have resorted to yoga and some bodyweight exercises. But still get lot of tightness and pain. noone has ever suggested working mid or low traps and how to go about that. Thanks Mark, sub your way :)

[@godsbeast.69]

Awesome advice.👍 I’ve recently got back into training having a 2yr break, due to a damaged rotator cuff. I’ve been doing something very similar to this. Although being able to use heavy weight for standard shrug, When doing these contractions as you have suggested. Weight goes out the window, It really does, Slightest unnecessary overload and you’ve lost that connection it’s as simple as that. It’s an extreme mind to muscle connection that can be lost in an instant hindering the purpose of what your targeting.

[@steveharsh2622]

Very well explained great video

[@bingbloosh]

Quality video, so informative, smashing it

[@chemavzable]

Amazing advice!

[@leroyskeels236]

You videos are amazing I'm planing my back work out on your videos thanks 👍

[@MrWhite2277]

Good vid, always good info. Underrated channel.

[@anab0lic]

Doing these sat at my desk without weight gave me a 'hurts so good' / burn feeling in an area that i always seem to have a lot of tension - feels like it needs a deep tissue massage most days... mimicking what you are teaching here seemed to loosen things up some. I think i must have extremely weak muscles in these areas relative to surrounding muscles, felt kinda difficult to do even without resistance...maybe this is whats causing me daily pain? i'm gonna do these at the gym for the next few weeks and see what happens.....

[@koreikohouse2579]

anab0lic Hi, did the exercises help you. I also get a deep pain around low traps area, when do some activities with my back a little rounded and my arms infront of me.

[@anab0lic]

@@koreikohouse2579 very late reply here, but yes these exercises and a few others (search lower trap training on this channel) have helped me get some pain relief. I believe mine was caused from lots of hours at a PC using a mouse with my arm stretched out tugging away at those weak muscle back there.... as it is always in my right hand side i get the issue. I do exercises that replicate whats shown here at home with resistance bands, high reps for multiple sets, or sometimes do it at my gym with very light dumbbells....then all the muscle tension just melts away... better than any massage. I have suffered with pain in this area for YEARS, so I'm glad I stumbled across this video which helped me figure out wtf was causing it. Back pain can be really hard to isolate where the problem is coming from, as its a complex area of made of many different fibres that function in different ways....i thought the issue was in my neck.... but it was actually mid/lower trapezius that was radiating pain from my mid traps right up to my neck

[@murada2007]

Fantastic video!

[@Greg-wz6fp]

Best explanation I have heard bout this thank you

[@joneastelow3242]

Great information Mark. I have unfortunately had a long head tendon rupture which caused my bicep to drop somewhat & quite large tear in my rotator cuff, I suppose training through rotatory cuff pain for a few years hasn't helped but I would urge anyone to look at your methods when it comes to "over rotation" in the shoulder it makes complete sense. I'm hoping the operation will be a success but no matter what i'll be putting your advise into practice.

[@russellwhitney2912]

You have just fixed my rounded shoulders! 👍🏻👍🏻👍🏻👍🏻👍🏻

[@leoniebass9208]

Really Helpful, and great to learn from. Thanks

[@DJDblR]

This video is like my car jumper cables... I never thought that I would need them, but when I did, they were the best things to have! Thank you for such a great video

[@tarcoxmen]

You explain it so well 👌

[@ben.p.c9560]

amazing stuff mate

[@DBolt-xb7sg]

I appreciate this video alot. Thankyou

[@deezyb88_64]

Great job man

[@executivelifehacks6747]

While mention of the SICK scapula is not made and probably should be, the exercises to target the lower traps and rhomboids by progressive overload of these muscles is innovative and not something I've seen before. I will have to try it. (I also stretch pecs, front delts and upper traps.) This video likely deserves way more views. 👍 Btw The acronym SICK stands for: S - Scapula Malposition: meaning poor positioning of the shoulder blade. I - Inferior Medial Border Prominence: refers to winging of the shoulder blade. C - Coracoid Pain and Malposition: scapular pain at the front of the shoulder. K - Kinesis Abnormalities of the Scapula: abnormal shoulder blade movement.

[@dongoat4232]

Amazing video!!

[@s-viv9232]

Wish I thought to do this over the years. I never realized maybe I never hit some of my postural muscles and ended up with TOS. I hope these help

[@sarahrhomberg]

great video! this is such a well explained video!

[@markpretty1]

Brilliant Mark!! You didn't mention rep numbers in the seated cable mid and lower trap exercises. Can you please fill me in. You mentioned 3 times a week which was great to learn.

[@TheBestThingsEver]

Amazing channel - great training advice. Subbed

[@t1jordan]

Great video

[@dominicsutton5468]

Great coach, well explained, thanks 👍

[@londonbowcat1]

Which was your favourite

[@daniellegler4011]

Good video, very informative. Ive been looking for some exersises that isolate the lower traps. Mine are very weak and im very upper trap dominant. My shoulder blades constantly click when i try to move them around.

[@jworne79]

Thanks for the video. Yep, my upper traps and way bigger than the lower, and I'm paying the price. I did heaps of lats pulls when i was younger and didn't understand until now why my lower traps were under strength resulting in rounded shoulders. I'd better get to work!

[@doyen101]

Very informative. Thanks.

[@myronromero7071]

Awesome video. I had no idea how my lower traps were weak as shit. And indeadlift often. Again thanks

[@xpost92]

Very good video. I’ve had allot of upper back, neck pain and headaches. I think the lower traps are really poor therefore upper traps are really strained, painful and cause severe headaches.

[@matthewcooksey5411]

Subbed. This makes total sense.

[@MAHAKALAXXXV]

awesome advice thank you mate

[@bakken6969]

Very useful!! Thank you mate!!

[@l.d.tjonathan5101]

damn this was more helpful than my physio

[@darrelllowe8274]

Thank you, Mark. Really enjoy watching your videos. Keep them coming.

[@ayoubtalib4782]

Thank you, that's super helpful!

[@Kurio71]

just what i need, thanks

[@danstafford5977]

Training the lower traps is all about protracted and retracting the shoulder blades... extension and flexion of the thoracic vertebra... works the spinal Erectors!

[@Parchita79]

Thanks Mark really helpful and informative. If one doesn't have access to a gym but needs to strengthen the lats to relieve a shoulder cuff rotation injury could you tell me how these exercises could be performed?.

[@londonbowcat1]

3:30 looks like lumbar still

[@lw7654]

Great video content. Can you recommend alternatives doing these exercises at home especially the one for thoracic extension? Thank you!

[@TheColbyWatson]

Mark, thank you so much for your info on "thoracic stability". I have been dealing with shoulder pain for over a year now. In total, I have been religiously lifting weights / training for 5 years non stop. However this last year when training chest, I have dealt with pain in my shoulders and neck. When strengthening upper back, how often should I do these exercises? Sets and Reps?

[@ThiefOfNavarre]

Nice video!

[@rebeccahoward4708]

Thank you! I So needed to understand this!

[@LaurenFernMusic]

Hi Mark- thank you for all the brilliant information!!! Love love love your videos. Quick question regarding the first thoracic exercise- my gym doesn't have a hip extension machine- are there other options that I could use as a substitute? Thanks again.

[@carrd1]

This is a great video! I am struggling with being rotated in the trunk. When i am trying to train my mid and lower traps the rotation is making my ribs feel stuck. Any suggestions/videos on people stuck with a trunk or pelvic rotation?

[@Northeast_Mainiac]

Damn I wish you was around my area I need your help working with my lower and mid traps, pain all the time.

[@unclejoe3397]

Excellent.

[@KoitKing]

It seems like almost everything can cause internal rotation. I need to be more conscious of my movements when lifting.

[@JoeKickass324]

No offence great info but a body without clothes would help with seeing muscles worked

[@M10Fitness]

Thanks for the feedback

[@hrldsjR]

Yeah. I was waiting too. I want to see the muscle activation

[@kirkd1268]

yeah and make it a female one

[@poohead879]

Do you guys want Mark to make you a steak dinner as well jesus christ

[@slegendary7719]

A lot of propioception there, nice!!!

[@brianincremona3220]

Is there another way to do that mid trap exercise without the seat in the middle of cables? Dont think I could pull that off in my gym