In Back In muscle training, the trapezius plays an important role. Compared with the latissimus dorsi, which makes your back wider, the trapezius determines your The thickness of the back
When training the trapezius muscle, we need to take all aspects into consideration. The trapezius muscle is a relatively large muscle that extends from our neck all the way down to the middle back. It is divided according to the direction of the muscle. To train the upper, middle and lower trapezius muscles well, you can't just focus on the upper side of the trapezius muscle. Good middle and lower trapezius muscle strength is the key. The middle and lower trapezius muscles Strength can help you better stabilize your scapula and maintain a good shoulder posture
How to train the middle and lower trapezius muscles?
The middle trapezius muscle
The main function of the middle trapezius muscle is to retract the scapula!
The best movements to train the middle trapezius muscles are movements involving scapula retraction, such as various horizontal pull movements
Reverse flyes
Simple but very effective action, it is easy for novices to find the feel. It is recommended to use butterfly If you perform it on a machine, you will be better able to find strength
Seated rowing
Seated Rowing It is the most classic mid-back training movement, which mainly trains our middle trapezius muscles, and at the same time, the rhomboids, deltoid muscles, and posterior latissimus dorsi will also be trained.
Rope face pull
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The horizontal pulling action of the rope surface pull at the shoulder joint abduction angle will be reduced The participation of the latissimus dorsi can better train our middle back
The lower part of the trapezius
Training the lower part of the trapezius includes sinking The scapula movements are the best, such as vertical pull-down movements
Suspended shoulders
Single-joint movements are just the opposite of the usual barbell and dumbbell shrug training. You can use a stool to perform (reverse shrug) scapula depression movements to exercise it
Pull-ups
The most powerful movement, training the ability to lower the scapula, and also the best movement for training the entire back muscles
High drop-down
Simple and classic movements are easier to find the feeling. For novices and female trainers, Easy to learn