I'm trying to train lower traps and a bit below (pic) and I can't feel it during the Y raise, but can feel it if I hold a weight directly in front of me like in the top of a front raise.Can anyone help? Should I do "front raise holds"?
Yes and I think it gets hit if you do the top part of front raise too. Like a front raise would be from bottom to 90, if you do from 90 to overhead it would work those muscles.
>>76633847I'd do wide grip pulldowns at about 45 degrees from torso. I haven't tested that idea though.
>>76633847do long pull. the trick is to pull with your scapula first then pull with elbows.
Bump for help
>>76635933do the mentioned exercises retard. don't be one of those who go gym for years and look the same. jesus christ.
I heard zercher holds is the best to target mid back / spinal rectors. might give it a try now that I saw this thread
>>76633847Deadlifts
>>76633847Summoning Bot-kun. He'll tell us the exact isometric hold to get jacked and stacked.
>>76636415Try to do one, the instructions don't make sense.
>>76636415i remember when he was new herehe kept talking about how to hit "trike" real hard
>>76633847>Should I do "front raise holds"?and who are u quoting and what type of holds do u mean? Y raises won't do shit for lower traps cause scaps will ride up as u raise arms up - scapular humeral rhythm, that is how humans workand i believe lower traps are responsible for keeping scaps down alongside serratus anterior and portions of lats
>>76636883Yes, I meant a Y front raise where you hold it at the top.>won't do shit for lower trapsBut I feel it there.
>>76633847Idiot.Deadlifts and chinups. Done. Everything worked and loaded.
>>76633847O V E R H E A D S Q U A T
>>76638284That kind of looks like the Olympic lift. Fun
>>76637239>But I feel it there.yes u feel scaps pinching together :D very akin to:>omg i feel muh shoulders with lat raisesyes u're grinding soft bits in your shoulder joint to pulp, it's not strained muscle imbecile >>76636883>lower traps are responsible for keeping scaps down alongside serratus anterior and portions of latsscapular control in whatever u do for shoulders pecs and back is of utmost importance, u're not controlling scaps if u're just raising your arms up >>76638356>>76638284lots of "fun" things are retarded, like this retardation
you should do pullups
>>76639644>whatever u do - pinch scaps together, it's good to masage nerves and shit between bones :D >>76639634
>>76633847The only back exercise you'll ever need
>>76639672t. doesn't know how to do pullups
>>76633847Mostly trained from scapular depression.Narrow grip chin ups/neutral grip pull ups, you should initiate by first pulling your shoulder blades down and then pulling from your shoulder and elbowPullovers, especially if you have a good machineHeavy Dips, emphasize the full extension/contraction at the top where you really forcefully lock out and depress the scapula at the top
>>76633847This is all you needhttps://www.youtube.com/watch?v=QbLuQY2MdwA
>>76636409This. Very simple answer.
>>76639688i actually really liked this one a lotwas able to to target my lats better than any cable or machine i used
>>76639688I've been spamming these and the muscle activation is nowhere near that broad as that pic. I do them at a 45 degree angle>>76639734This sounds reasonable
>>76639718>t. doesn't know how to do pullupsi don't think it's worthwhile, i can go hand over hand on rope no problem without ever training the motion and lower traps are tip top condition since i started incorporating >>76639634>scapular control in whatever i do>what do u mean scapular control human all of it bot: >>76635531
>>76640222just say you don't know how to do them instead of farting onto my screen
>>76640239>just say you don't know how to do them instead of farting onto my screeni don't know how to do what bot? i told u i have no problem whatsoever climbing rope without legs, i can slowly muscle up without ever "training" the motion, the fuck are u blabbering about dum code? mine so far: >>76640222>>76639672>>76639634>>76636883
