Take the 2-minute tour ×
Physical Fitness Stack Exchange is a question and answer site for physical fitness professionals, athletes, trainers, and those providing health-related needs. It's 100% free, no registration required.

Some people like it not to train biceps together with their back, because "when you get to workout the biceps, it is already tired from the back exercises". Sometimes, you have a hurt biceps and need it to rest, but still want to train your back.

Unfortunately, the obvious exercises for the trapezius and lats involve the biceps, like the various forms of rowing, pulldowns, pullups and chin-ups.

What exercises are there to train the traps and lats that do not involve the biceps ?

share|improve this question
    
Often lower back exercises don't utilize biceps at all like 45 degree lower back extensions or deadlifts –  chrisjlee Feb 11 '12 at 2:23
1  
@chrisjlee - except for the fact that the poster specifically says traps and lats. –  JohnP Sep 11 '12 at 22:52
    
@JohnP, Those are involved in deadlifts--particularly if you keep your shoulders back. –  Berin Loritsch Sep 12 '12 at 20:17
    
@Gabriel, some forms of rows can minimize biceps use if you get that mind-muscle connection working for you lats. You don't want the elbow going up past your torso anyway. –  Berin Loritsch Sep 12 '12 at 20:19
add comment

migrated from sports.stackexchange.com Sep 11 '12 at 21:14

This question came from our site for participants in team and individual sport activities.

2 Answers

up vote 7 down vote accepted

Wide pulldowns will have minimal impact on the bicep - you focus more on the triceps, trapezius and lats when your hands are spaced widely.

Twisting sit-ups with a medicine ball are also effective at working your lats.

For trapezius, you are a little limited as it is used for a lot of pulling movements, which will also use your bicep. You could try overhead bar raises to work the top of your trapezius.

share|improve this answer
add comment

Deadlifts are a very good back and trap exercise. Although this is a pulling movement, the arms remain straight so there is little biceps involvement.

share|improve this answer
1  
-1 The title (used to) say "back" but the question is asking about traps and lats, i.e. not the lower back. –  Dave Liepmann Sep 13 '12 at 15:01
add comment

Your Answer

 
discard

By posting your answer, you agree to the privacy policy and terms of service.

Not the answer you're looking for? Browse other questions tagged or ask your own question.