There is a hollow between my shoulder blades and up my back,I know the mid and lower trapezius muscles runs through there, but i don’t know any exercises that target this specific area. Shrugs only work my upper traps, so…help?
strict Pull ups/chinups…lat pulldown with strict form…
lower trap raise…
http://www.T-Nation.com/article/bodybuilding/the_weakest_link&cr=
scroll down for a description…
overhead shrugs
most pulling/back exercises will also work that part of your back if you use strict form and focus on contracting that area…
Work your rhomboids with horizontal rows.
Deadlifts, horizontal shrugs, BB/Cable/Machine rows, T-bar rows.