Mid-traps

[alexb]

Hey bros - Just wondering what exercises everybody does to thicken their middle traps. I've been hitting the top of my traps good, but I really need to thicken them. Thanks.

 

[jcp2]

try some face pulls. Put a rope on the lat pulldown, lean back slightly, and pull to the face.

 

[alexb]

Thanks bro

 

[SCG2]

i agree with jcp 100%. if you have an adjustable pully, try a seated version. set the pully at face level, sit on the ground and put your heels out in front of you, legs slightly bent. i find i cheat less that way than compared to standing. obviously use an overhand grip on the rope, and focus on keeping your elbows high throughout the range of motion.

 

[bigdaddy22]

any excercise where you retract your scapula should help hit the midtraps, facepulls are excellent

 

[bob marley]

heavy barbell shrugs

 

[alexb]

Thanks for the responses!

 

[Eze]

Deadlifts