How to Build the Lower Traps

Next Video:
How to Adjust Calories as Your Workouts Progress....5

The lower traps are more commonly known as your trapezius muscles. Build the lower traps with help from a fitness instructor and yoga teacher in this free video clip.

Part of the Video Series: Personal Fitness & Health
Promoted By Zergnet

Video Transcript

Hi. My name is Chris Zeitler. I've been a personal trainer for about fifteen years now and a wellness coach for True Body Movement. Today, we're going to talk about ways to train your trapezius muscles. Now your lower traps are actually muscles in the middle of your back and they form a diamond like shape. So they come from your neck out to your shoulders and go all the way down your back. And so the lower traps are going to be the lower half of that diamond shape. And today we're actually use a couple of pieces of equipment. We're going to start with the exercise band. And the exercise band could be placed up, we're going to use the lifeguard tower, but you can use just about anything. You can use a door handle if you can find a way to anchor it. You can use any kind of pole or free standing object that you won't be able to pull out of place. And your goal is to stand far enough back that you can create some resistance, and you're going to bend your knees, tuck your butt under a little bit. You don't want to ever stick your butt out because then you're contracting your lower back. We want to use the abdominals here and the mid back or the trapezius. So, from here we're going to take ourselves in to a nice slight bend in the knees, maybe a wide stance to give yourself some more stability and then you're going to roll your arms back and squeeze between your shoulder blades. So, let the arms extend, and then pull back and really squeeze that middle back. And then soften again and squeeze back and try to contract all those muscles that you can feel between your mid and lower back. Now as you release this, I want you to take the band, we'll just leave it here for now. And we're going to move in to working with a free weight. Now, you can use a free weight anywhere from a five to maybe a fifteen pound weight. We're going to set this up with a lunge position. Take your right foot forward and your left foot back. You're going to hold the weight in your left hand and we're actually lower the weight down towards our right ankle. From here we're going to do an exercise called the Lawnmower. Now a Lawnmower is actually named because if you've ever had an old school lawnmower that you had to start, you would take your hand and pull on the starter cable and pull it back to start the lawnmower. So, we're going to do that for an exercise. You're going to take your weight, bring it down near your ankle and then pull it back and contract those muscles. Same muscles, extend down, pull back. And of course you want to do this on both sides. You want to make sure that the weight is appropriate while you build your strength over time. I would suggest to doing ten to fifteen of these as well. We're going to do use our ball. So, this ball, I'm going to sit on the ground and you're actually going to lay on the ball, place your chest, somewhere in the middle of your chest or mid belly on the ball. From here you're going to lift up and squeeze between those back muscles and then lower down and gently stretch. And then lift up and squeeze those back muscles and then lower down and stretch. This is the upside of this exercise, because you get to stretch between and then reach up and stretch back and contract and then release and stretch. And remember at the end of every exercise routine you always want to stretch. So let your let your body relax and bend your knees down, roll side to side, and backwards and forwards. And when you've done your back exercises, you may want to actually take a moment and stretch your arms up overhead for one last stretch, taking it over to one side then the other. Remember when you work a muscle, you're drilling hard, so you wan to make sure you release them to let them recover properly. So this has been how to train your lower traps. My name is Chris Zeitler with True Body Movement, fitness and wellness coach.


Related Searches

Is DIY in your DNA? Become part of our maker community.
Submit Your Work!