3. Barbell Row – this exercise targets middle traps and lower traps, also the rhomboids. How to execute: Take a wide-grip palms down approach while stabilizing your feet at shoulder width and bending your knees about 15 degrees. Your bent-over position should not be parallel with the ground but at about a 60 degree trunk angle. If you start by retracting (pulling in) your scapulae you will further isolate your lats, but you will need slightly lighter weight. But for traps u need the rounded upper back start and retract during the lift to make the traps work in conjunction with the lats. Stick your chest out, flatten your lower back and pull the weight hard into your upper abdomen while sending your elbows backward. Return the weight under control and pause to avoid momentum from taking over. Repeat for 5 sets x 10 reps.
So there u have it! 3 traps exercises for the three sections of the trapezius musce: The upper traps, the middle traps, and the lower traps. Now go get that towering traps!