rear delt/lower trap

[nabiller]

ok guys need some expertise. i want to develop the area between my shoulder blades on my back, i think thats part of the lower trap right?
my shoulder and back routine looks like this so far
wide grip pullups (or wide lat pulldowns)
chin ups (or with lat pulldown)
seated rows
one arm bent over row

shoulder press (or arnold press)
lateral raises
shrugs ( 3 sets head down, 3 sets head up, using BB)
reverse pec dec...

ok... i think reverse pec dec hits this area well, the first 2 or 3 times i did it, i really felt it in the target area. now i dont feel it much if at all anymore, and when im doing the exersize its getting easy, but if i do heavier weight, it fucks up my shoulders (both have been dislocated before, and when my muscles start to tire out, they are in danger of poppin again..SUCKS)

so my shoulder routine is what i need help on the most, but its also what i cant do much due to my 'loose ligament' shoulders...

 

[slobberknocker]

I like reverse pec dec, heavy bent over dumbell raises, and face pulls.

For face pulls, get on the lat pulldown machine. Use a rope. Lean back. Pull right to the middle of your face, about nose level. Keep your elbows turned up.

 

[nabiller]

ill try those face pulls... see if that works

forgot to say i also do upright rows on shoulder day

 

[acxel]

hey i had the same problem before switch your first excercise to barbell row, plus add some dead lifts or at least partial dead , another good one is wide grip barbell row and reverse incline dumbell high rows faqce pulls are good but its more of a detail excercise you want to use big weights for that area you can superset the reverse incline high row with reverse incline dumbell shrugs make sure to squeeze the shoulder blades really hard at the top.

 

[AAP]

Area between your scapulas is your middle trap. Lower traps are under the scapula and work by rotating the scapula downwards. Try hanging from a chinning bar with your elbows locked and shrugging yourself upwards.