Category Archives: TRAPS



Given the popularity of shrugs, lateral raises, and upright rows, guys seem to spend plenty of time working their upper traps. But what about their lower traps? Turns out, this part of the trapezius—responsible for pulling your shoulder blades down—is often ignored, leaving the muscle weak. This can leave you with poor posture and make you more likely to fall victim to injuries such as shoulder impingement. The fix? An exercise called the bent-over Y. The no-weight version works great as a warmup before any workout, and you can perform it with dumbbells for serious strength gains. Fair warning: You may be surprised that even holding a light weight will make it highly challenging.


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