back exercises

kaytedawg05

any suggestions for strength training in the back without bulking up the traps?

I'm a square shouldered woman and i'm always stretching my shoulders down & back to open the chest & lengthen out my traps... i do not want to build in the traps!! shoulders yes... but if my traps get bigger i look too masculine.

Dkittery

My personal train told me to lift 20 pounds, one hand on a bench, one knee on the bench, start with the weight close to the floor and lift straight up, the weight should hit your shoulder, elbow up past your back, don't look up or you will hurt your neck, keep your stomach tight to make sure your back is straight. It's helped me. She called it the suite case lift. You should not bulk up by doing that.

Egger29

My initial impression on reading this would be to check your technique on the exercises you are performing.

The Traps are attached to the scapula and primarily responsible for Scapular Elevation (Shoulder Shrugs), so you're more like to hit your traps with Shoulder exercises than with back Exercises.

Pulldowns contain scapular retraction as a secondary movement and with proper form would be relaxed through the shoudlers throughout the motion. A close grip row as well, should as well focus on the scapular squeeze in the middle and not have any movement in the shoulders that would bring about upper trap development.

It could also be inferred that if you're holding too heavy a weight, that your traps are contracting as a stabilizer in order to prevent injury and excessive range of motion at the shoulder....thus counteracting a possible strain.

I would recommend lighter weights but concentrating on form to isolate the muscles in question using free form as much as possible. Try cable pulldowns from the floor on one knee rather than supported under the "knee Brace". Do double arm dumbbell rows, bent over at the hips that forces your low back to stabilize throughout to maintain neutral spine.

Aim for 15-20 rep Max in these movements and that should help alleviate the Trap issue.

kaytedawg05

thanks!!