8

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 ...


6

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....


5

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 exercises. 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.


5

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 ...


5

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. Lower trap: Anatomy drawings are a little funny ...


2

The squat affects the following muscles: Erector Spinae 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, ...


2

It's very unlikely that front squats would work the lower traps to any significant degree. The lower fibres of the trapezius are responsible for the following movements of the scapula1: Upper rotation (in which the lowest point of the shoulder blade moves laterally and upward) Adduction (in which the shoulder blades pull together) Depression (in which the ...


2

You're right. Here is why: Lower traps help depress shoulder blades and well as shoulder upward rotation and external rotation. Retracting your shoulders and pulling your shoulders down activates your lower traps the same way a shrug activates upper traps. For this reason, reverse shrugs which you can do on a cable machine work lower traps. To get maximal ...


1

I'd say, yes, certainly, broader muscle group exercise can be negatively impacted by weak stabilizers. I injured my shoulder reaching for a volleyball swing years ago, and assumed it was a rotator cuff injury. After a couple years of not being able to fully throw a ball or spike a volleyball, I saw a physical therapist, who identified it as scapular ...


1

Even if you don't care about explosive power, large compound lifts recruit and build a lot of muscle mass. You should use them to build a solid base and then build off that. However, I can't say I've ever had a muscle pump from high-pulls, deadlifts, or cleans in the same way that I have with, say, bicep curls; if that's what you mean by "bodybuilding ...


1

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 - ...


1

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 ...


1

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. Note: Exercise #1: Typically the upper trap overpowers the middle and lower traps since it's commonly too strong and hyperactive. The middle ...


1

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, ...


1

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


1

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 ...


1

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. (http://www.shapefit.com/exercise-guides/trapezius-exercises-barbell-shrugs.html) ...


Only top voted, non community-wiki answers of a minimum length are eligible