Recommended exercises for middle and lower trapezoid muscles

In back muscle training, trapezoids play an important role. Compared with latissimus dorsi, trapezoids determine the thickness of your back.

In trapezoid training, we need to take into account comprehensively. Trapezoids are a relatively large muscle that extends from our neck to the middle back. According to the direction of the muscle, it is divided into three parts: upper, middle and lower

When practicing trapezoids, you cannot just focus on the upper side of trapezoids. Good strength of the middle and lower trapezoids is the key. The strength of the middle and lower trapezoids can help you Better stabilize the scapula and maintain a good shoulder posture

How to train the middle and lower trapezoids?

Middle trapezoids

The main function of the middle trapezoids is to retract the scapula!

The best movement in training the middle trapezoids is to retract the scapula, such as various horizontal pulling movements

Reverse birds

Simple but very effective movements, and it is easy for novices to find feelings. It is recommended to use a butterfly machine to do it, which will be better for force

Sitting Boating

Sitting Boating is the most classic middle back training movement, which is mainly to train our trapezoidalis muscles. At the same time, the rhombic muscles and deltoids posterior bundles of the latissimus dorsi will also be trained!

Rope surface pulling

Rope surface pulling horizontally at the abduction angle of the shoulder joint will reduce the participation of the latissimus dorsi and can better train our middle back

Lower trapezoidalis muscles

The lower part of trapezoidalis muscles is the best movement that includes sinking the scapula, such as vertical pulling Action

Suspended shoulders

Single joint movement is just the opposite of the usual barbell dumbbell shrugging training. You can use a stool to perform (reverse shrugging) scapula sinking movement to exercise it

The most powerful movement, training the ability to descend the scapula, and it is also the best movement for training the entire back muscles

High-position pull-down

Simple and classic movements, which are easier to find feelings. For novices, female trainers can learn