Answers (8)
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I don't know about "best" but I work the wide grip pull-downs and seated cable rows to strengthen my lower trapizius, and the client this is most helpful with could be ones suffering from neck pain due to tight upper trapezius tension or those with rounded shoulders (most people I've worked with have weak lower traps, fit and unfit alike). You could also add prone Y raises to this list.
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I use an exercise that I call 'Reverse Shrugs'. For guys who usually have longer arm length, I have them set on a bench with arm straight and slightly behind their bodies and instruct them to push the shoulder blades down. Since I have a dual axis cable tower, I do a similar exercise with individual loops hanging off the cable attachment. There the clients sits on a ball of bench and gets the same cue.
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Karin,
This may work but try this which is more anatomical and biomechanically correct.
remember the low traps originate from T6 to T12 and perform scapular depression/retraction.
Have the client with their knees slightly bent and have them reach above their chest level with both palms facing up and pulling down a bar or cable that has a bar at a 45 degree angle to the chest as if they are elbowing someone behind them.
This targets the low traps and is a great exercise with clients for a history of shoulder impingement, RTC repair, bursitis, acromioplasty which all need to unload the anterior shoulder and assist with restoring the upward rotation of the scapula to glide on the thorax.
This upward rotation gliding motion occurs when you strengthen both the Serratus anterior and low trapezius together biomechanically.
Try it!
This may work but try this which is more anatomical and biomechanically correct.
remember the low traps originate from T6 to T12 and perform scapular depression/retraction.
Have the client with their knees slightly bent and have them reach above their chest level with both palms facing up and pulling down a bar or cable that has a bar at a 45 degree angle to the chest as if they are elbowing someone behind them.
This targets the low traps and is a great exercise with clients for a history of shoulder impingement, RTC repair, bursitis, acromioplasty which all need to unload the anterior shoulder and assist with restoring the upward rotation of the scapula to glide on the thorax.
This upward rotation gliding motion occurs when you strengthen both the Serratus anterior and low trapezius together biomechanically.
Try it!
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Lower Trap?
Id say for strengthening- pullups or dips would be best. If a client cant do those, lat pulldowns or dips from a chair would be best.
If you're talking about a client with a past injury, your above answer sounds pretty on the mark.
Id say for strengthening- pullups or dips would be best. If a client cant do those, lat pulldowns or dips from a chair would be best.
If you're talking about a client with a past injury, your above answer sounds pretty on the mark.
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Pullups recruit what muscle? Lat's..
Dips recruit what muscle? Triceps
Check the above answer bryant as the exercises you mentioned do not target the low traps biomechanically.
Dips recruit what muscle? Triceps
Check the above answer bryant as the exercises you mentioned do not target the low traps biomechanically.
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Mr. Lots of Acronyms. Both lats and dips will recruit the lower traps, not as the primary mover but as stabilizers. At the bottom of a lat pull and the top of a dip the pec minor and lower traps will stabilize the scapula in the downward position. The exercise you recommended is just a modified lat pull.
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Your're all right but surely it just depends on the individual i.e if a person is injured or lat and tricep dominate then subtle low load movements will work the stabiliser more than if the movers are loaded up.... then slowly load up.
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