If you are doing it in proper form, it'll build your middle back, lower back, glutes, legs and it'll also help strength the sides of the abs. Your shoulders and traps should see almost no change.
You do get your traps sore because of all the weight that is resting on top of them but you are not putting them under tension.
If you want to build your ...
Think of the humerus as a lever. Top of the lever being the shoulder, bottom of the lever being the elbow.
As the bottom goes backward, the top goes forward:
Image source: Why typing annoys your neck, shoulders, elbows and wrists, and ...
Scapular depression is a small part of the lower traps. They also,
Upwardly rotate the scapula
Retract the scapula
Image found here. Unsure of original source.
Upward rotation tends to be hard for people to visualize:
GIF made from this video.
Anatomy drawings are a little funny ...
EXRX has this to say:
It's only necessary to raise and lower the shoulders during shrugs.
The lower and middle trapezius will be exercised during other basic
Better, I replace them with cleans. Which are just kick ass in general and then you don't have to be that guy doing shrugs in the mirror.
The lower back is the failure point of back squats, and gets a lot of work out of them. So yes, back squats build the back. Are back squats the best for the lower back? Not always; I find deadlifts slightly better for maximal loading, and weighted back extensions somewhat better for hypertrophy, but squats are a great middle ground.
I find that doing >1....
By development, I assume you mean size? Your back muscles are very resilient, and there are a couple possibilities:
You aren't working them heavy enough
You aren't working them with enough volume
Barbell rows and dumbbell rows are excellent options, but don't forget dead lifts. The shrugs and pullups, while awesome exercises, do the least for the muscles ...
I also have Erb's Palsey in my left shoulder/neck. I am now almost 20, and I have had therapy and tests done up until I was 12, when I moved away from my therapist I never was able to continue occupational therapy.
Some of the things that helped me the most were wall push-ups, and a thing called 'superman' which you lay on your stomach, put your arms as ...
I like to grab a pull up bar and drop one hand hang at full extension then switch to the other hand. As you switch you trap will be engaged to lift you up to switch hands. The longer you can sustain the state between hanging on one hand and grasping it with your other the more completely you will utilize the trap.
Using a pad is illegal in lifting competitions and power lifters after all squat the heaviest weights possible without injury or problems. As a submission wrestler I squat over two and half times my own body weight, 5 repetitions with 530lbs at a body weight of 210lbs. I have never used a pad and never experienced more than the mildest discomfort holding ...
Based on the comments you added regarding the price of gym memberships in your area and the reasons why you don't want to buy a set o weights, I strongly suggest that you get a pair of adjustable dumbbells such a the bowflex or nautilus ones. They will cost you a few hundred dollars but will last you for a lifetime. Very compact and convenient for extremely ...
Reverse push ups:
Get between two chairs and put your elbows on them with your back towards the floor (You should be looking at the ceiling ). Hold your body stiff like a plank, press your elbows into the chairs as you contract your traps. Relax letting your torso drop as low as you can and get your back as round as you can without falling off the chairs.
I will preface my answer with a disclaimer that I don't know if my suggestions will be appropriate for your neck and shoulder condition, so I'd recommend that you clear them with your therapist.
Specificity - The exercise your therapist gave you may be boring, but it speciically targets the lower trapezius in a shortenend range. Your rounded "monkey" ...
The squat affects the following muscles:
Although you may not think of the squat as a back exercise, the
erector spinae muscle group contracts isometrically -- without
shortening and lengthening -- during both the downward-movement and
upward-movement phases of the exercise. The erector spinae group
includes the iliocostalis, ...
Shrug Dips or Dip shrugs, whatever Kelso calls them are very effective. you get in the position of doing Dips and instead of going down push yourself up, hold this position and then lower your self down. the actual movement should be no more than 6 inches. your elbows dont bend during the whole repition. Search the internet for Kelso's dip shrug and you ...
I've recovered from various long-term muscle injuries myself using trigger-point massage in the affected and related areas causing the pain, sports massage to break down muscle scaring, stretching, and epsom salt baths before bed (high in magnesium which regulates calcium/magnesium imbalances often causing cramps and aches in various parts of the body - ...
A lot of times it's because you're handling more weight than your lower traps can handle (i'm assuming you're doing this with weights or a band) or because you haven't learned to engage them properly with the right cues. So your upper traps come into play to help compensate. Try other exercises as well and get a feel for the lower traps firing. Developing ...
Exercise #2 Wins.
Prone is the way to go (Y's on a swiss ball would be ideal).
According to Maenhout et al 2016, the highest middle trapezius and lower trapezius muscle activation was found in prone exercises.
Exercise #1: Typically the upper trap overpowers the middle and lower traps since it's commonly too strong and hyperactive.
The middle ...
If you don't want to use your traps during a face pull you have to stop pulling together your shoulders and if you do that then it's no more a face pull.
The face pull has many variations, but all of them have one thing in common; they are not rear delt isolation exercises, every face pull is a big compound movement that works many joints and muscles, ...
Floor L-Sits would use the scapular depression and force you to really push your body away from the floor
Strong lower traps are important for healthy stable shoulders and good posture (rounded shoulders, etc), and we tend to have weak lower traps from our bad posture, smartphones, and desk jobs
If you watch the animation that you posted closely, I think you'll see two important adjustments to consider.
First, make sure that the seat is correctly placed to target the
lats. You'll notice in that animation that the top of the chest pad
is at the top of the chest. That's a good guide for adjusting the
seat. You don't want the seat too high or too ...
If you look at the shape and function(s) of the traps, I think it’s apparent that rolling the shoulders does not provide any extra benefit, or, activation of the target muscles.
Gravity only works in one direction and you are not working anything
by going back and forth.
If you added some hand weights to the floor exercise he suggested that would change the difficulty quickly. Trap muscle are weird, in that may times you have to try to squeeze them intentionally. Some gyms have little pictures on the machinery to indicate which muscles group should be activated by using that machine. That's a start if you really want to be ...
Bridging drills from wrestling, both forward and backward, are awesome for neck strength.
Handstand "shrugs" were recommended to me as a drill for developing the traps as well as all the muscles that assist with scapular retraction. You get in a handstand (against a wall is fine) and simply relax the shoulders forward and "down" towards your hips, then ...
Inverted shrugs are the way to go in my opinion.
Please notiche that they are bodyweight, but they are not equipment free, though. You have to build a TRX-like device (I did with less than 10 euros) and find a place to hang, so it's impractical if you're looking for something to do with nothing more than your own body. If you want to ditch the gym and have ...
Without weights, i think the only way to build your traps are commando press ups and diamond press ups....with diamond press ups make sure you emphasize your upper back and keep form, really strain the traps and keep the exercise normal to slow but very controlled.
Probably a bit late for this, but if you lie back on a bed with your head hanging off the edge and move it forward/backward, twist left to right and touch each ear to your shoulder it can be a pretty effective exercise. other than that, neck bridging is the only one i've heard of, but it's a bit high level (good chance of injury if you're not strong enough)