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RE: Traps - May 13 2008 8:50:35
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Lord Monkcheese
Posts: 5182
Joined: Feb. 24 2004
From: daarn sarf
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If you elevate the shoulders, you work the upper traps.
If you retract the shoulders (under load), you work the middle traps.
If you are upright and perform a shrug, you will be working the upper traps regardless of whether the bar is in front or behind you.
If you want to target the middle traps and remove the upper traps from a shrugging exercise, lie face down on a bench and pull the shoulder blades together whilst holding weight.
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RE: Traps - May 13 2008 9:03:53
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fun meter
Posts: 1095
Joined: Aug. 21 2007
From: Kent
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quote:
If you want to target the middle traps and remove the upper traps from a shrugging exercise, lie face down on a bench and pull the shoulder blades together whilst holding weight.
You can also do that on a seated cable row, just have to keep your arms straight. I cant remember the name of the exercise? But I find its good improving shoulder strength (back of the shoulder blades) and posture, as its a control exercise apprently.
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Lewis
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RE: Traps - May 13 2008 9:12:19
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Lord Monkcheese
Posts: 5182
Joined: Feb. 24 2004
From: daarn sarf
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Yep - basically horizontal movement = middle traps, vertical movement = upper traps.
The name of the exercise is simply the name of the movement - Scapula Retractions 
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