do a some wall-slides and scap stuff then make sure you squeeze em at peak contraction
fav exercises to hit more of that mid lower trap area
Rack Pulls, V-Grip Rows, T-Bar, and kneeling pullovers - highpulley, and of course rows
oh and you can also do this
Just make sure that you squeeze the balls out of them where you hit your peak contraction - if you can’t fully contract them, you may want to consider lightening the weight til you can move the weight and squeeze the bjeezus out of them at the peak contraction of every rep.
ps - also you can try to change the angle of pulldowns to hit them (but you have to really contract that area - have someone finger you!!!
Have them place 1-2 fingers between your mid/lower traps - and work on every rep to break their finger.
oh and also high pulley angled face pulls with rope attachement ~ some of those multi exercise cable machines have them - and/or you can use the pulldown machine to do it, or squat down and do it, and and you can use v-grip rows to your chest and/or upper abs.
[quote]ColdFeet wrote:
Thanks for the suggestions kinein, very helpful[/quote]
np, just remember that you gotta know what it feels like to squeeze that muscle group, wall slides and that other stuff for 10-15 can get you accustomed to the feel.
and if you catch yourself doing a little cheating or jerking in a pulling exercise make sure your still going for that full contraction at the peak - or else your just waste the rep if thats your goal.
Figure out if your trying to just move weights from point A to B, or if you are trying to stimulate the muscle. (I believe you want to stimulate the muscle)
Another less known is db pullovers.
Remember to keep your butt and hips from thrusting up as the weight goes back, and I describe it as making sure my ass is still seated regardless of the pull.
I prefer going hard and heavy with this 100+lbs or more, but its not necessarily the numbers but what challenges you to focus 110% — or else i drop 100lbs on my face and that never feels good. Still clip my head occasionally but, just remember to always connect your mind with the muscle and know the difference between just moving stuff around or actually fully stimulating and utilizing your muscles.
