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Increase Low Trap Activation (3 Tips | Exercises)

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  • Opublikowany 26 wrz 2022

Komentarze • 108

  • E3 Rehab
    E3 Rehab  Rok temu +5

    Thank you so much for watching! Check out our video on the serratus anterior: plclip.com/video/NjFTfr0FJJE/wideo.html

  • wiskifrac
    wiskifrac 8 miesięcy temu +1

    Thanks for the very detailed and informative content! Could these exercises also play a significant role in rehab from a shoulder dislocation and contribute to the strength to prevent further ones?

  • Stella Penn
    Stella Penn 2 lat temu +9

    This is very helpful! I watched many videos on lower traps because my upper traps are very dominant, and I need to balance things out pronto. Anyways, your video is one of the best! It takes out the upper traps completely. Plus, you provided us with a few exercises. Thank you for sharing this content. Your calm nature and knowledge are fantastic! I'm off to do these now. I'll try to add the rotation one at the end and see how it goes (even though I have pain on my right side that seems to flare up with rotational exercises). 😀

  • Joseph Tessemma
    Joseph Tessemma 4 miesięcy temu +1

    This great and informative. Have been doing this exercise for the last few weeks and it’s done wonders for my posture. Thank you 🙏🏾

  • Blacksmith Performance

    Great video and good job looking at the studies and seeing better ways to prescribe this exercise!

  • Don Ledesma
    Don Ledesma Rok temu +2

    Great explanation and video. Will try this out tomorrow. I’m trying to work on trap imbalance/over activation of upper traps

  • Gonçalo Gomes
    Gonçalo Gomes 3 miesięcy temu

    As a 6'8 who is unable to perform a prone y raise due to the long lever arms, I'm honestly ery appreciated for this content. Could you just clarify if on the trunk rotation we should do it internally or externally rotated?

  • Colin Hannah
    Colin Hannah 8 miesięcy temu +1

    yo thanks so much for making this video it was exactly what i was looking for to gain more understanding of trap activation relative to hand position and arm angle

  • Niklas Thoor
    Niklas Thoor 6 miesięcy temu

    Very educational and practical! Thanks!

  • Bendorizor
    Bendorizor Rok temu +1

    Thank you for this very interesting video !
    I'd like to add that you can minimize upper trap activation when you externally rotate und raise the arm at abt 45°. This has been researched with skin applied EMG readings. If you want i could try to find the study again.
    Thanks again !

    • J
      J Rok temu

      So you are meaning 45 degree angle from the head?

  • Evan Pennock
    Evan Pennock 8 miesięcy temu

    I've been working on these for a while now and I notice a difference in my ability to perform these movements, but I do not notice a significant difference in the dominance of my upper traps. I've tried about every release technique I have found. I wonder if it's possible to have chronic trigger points/knots that I simply will not be able to get rid of without some sort of intervention?

  • Jaky
    Jaky 4 miesięcy temu

    Epic video, well explained with good visual guides, you earned my subscribe

  • Kenan Turkiye
    Kenan Turkiye 3 miesięcy temu

    4:11 that is fascinating but makes sense as it lessens the front delt activation (even in prone it does seem to get activated).
    For the past week and a half I have taken to strengthen my lower traps and doing a weekly 12 sets Y raise on a flat bench and the discomfort I had at my lower traps is reduced some 90 percent already. Just today did 4 sets, but next session I'll do so with the thumbs up grip version, it makes sense. Thank you.

  • Puno A M
    Puno A M Rok temu +1

    You are the best, man! Thank you! Cures my slouching issues.

  • Sam Uray
    Sam Uray Miesiąc temu

    awesome video !!! I have a question though. I experience crack noises (not from bone structure but more like tendon related) only on the right side of the shoulder belt. And i got a disbalance between both my pecs and the lower traps . How do i get rid of the improper funtion of my shoulder belt

  • Jožko Mrkvička
    Jožko Mrkvička Rok temu

    Great video! Just one question is that internal rotation safe if i had shoulder problems?

  • Will Lee-Shanok
    Will Lee-Shanok 10 miesięcy temu

    Really awesome. I was wondering if you had a video about strengthening lower traps with resistance for someone with a shoulder impingement.

  • Jason B.
    Jason B. 7 miesięcy temu

    Excellent video. I own and operate Damage Control Physical Therapy in AZ. Guys like you will save our profession from an increasing encroachment from other, less educated disciplines. We need to start demonstrating our knowledge and gaining some reputation in the community. Otherwise we will increasingly see our patients waste thier money at places like stretch lab. Thank you for calling yourself by your hard earned educational title as well. I do the same, often with a scoff from others. I appreciate you

  • George PNF
    George PNF 2 lat temu +2

    Great video and info Sam, when we don't have a bench to perform these exercises can you please recommend how we can best activate the lower traps in other positions(for e.x lying down, standing, in a hinge position etc).

    • batman
      batman 3 miesięcy temu

      @E3 Rehab is prone better than an inclined position for lower trap full recruitment?

    • E3 Rehab
      E3 Rehab  2 lat temu +3

      Similar recommendations for the other positions although the type of resistance you use might differ. For example, you'd likely use a cable or resistance band in standing.

  • Burton Silver
    Burton Silver Rok temu +1

    Would these exercises be helpful for side of neck pain on one side especially when turning the head? which one that you showed would be best?

  • Elina Lya
    Elina Lya 6 miesięcy temu

    Amazing! Thank you so much for this information!

  • Cliff Graves
    Cliff Graves Rok temu

    wow....it works!! Just tried this whilst watching this video sitting in a chair. My right shoulder clunks whenever I lower (abduct). So tried it with internal rotation and voila no clunking. I have a question could I perform this movement in the prone position whilst on a bench, internally rotating shoulder during lowering and raising the shoulder in 120 degrees or could that increase the risk of impingement do you think?

  • Trung Phan
    Trung Phan 2 lat temu +2

    Dope video as always man. Got anything on microinstability of the shoulder for overhead athletes?

    • E3 Rehab
      E3 Rehab  2 lat temu +1

      Not yet, but we can definitely work towards one in the future

  • nate dog
    nate dog Rok temu

    Great video. I have a which came first question. I have weak mid traps and serratus anterior muscles. If my serratus muscles are weak will I still be able to strengthen my mid traps and vice versa?? Thanks in advance.

  • J
    J Rok temu +1

    Yassssss i have some muscle imbalances in mid and upper back, especially feeling them lower traps. This was great since unilateral option was delivered 👍 lets see how this works ...

  • Maija Erickson
    Maija Erickson 7 miesięcy temu

    invaluable content! so informative

  • Move Pause Restore
    Move Pause Restore 2 lat temu +1

    Very good, just what I’ve been looking for, thanks

  • njarg86
    njarg86 Rok temu

    Good info! I do have a question though: some trainers advice to retract the shoulder blades before you raise your arms. Is this necessary, or should you raise your arms 'naturally' and let the shoulder blades move on their own?

    • njarg86
      njarg86 Rok temu

      @E3 Rehab Cool, thanks!

    • E3 Rehab
      E3 Rehab  Rok temu +2

      Either one is fine. Retracting your shoulder blades first isn't necessary, though.

  • Kim Dickerson
    Kim Dickerson Rok temu +1

    Great info, liked all the internal knowledge!

  • Samir Mishra
    Samir Mishra 2 lat temu +31

    Wow this is exactly what I was looking for

    BRANEEZY BOY 6 miesięcy temu

    are wide grip seated rows a good exercise to target the lower traps?

  • Munem Haq
    Munem Haq 10 miesięcy temu

    I have quite severe forward head posture and get pain in my lower trap when I try to hold my head in the correct posture. Does this mean I need to strengthen my lower traps?

  • batman
    batman 14 dni temu

    How can we load these isolation exercises and bias the lower trap? Also what about 45 degree bench?

  • Tom Aurelius
    Tom Aurelius 2 lat temu +12

    120 degrees abducted with internal rotation and trunk rotation
    Gracias sir, i learned a lot

  • Vidal Mireles
    Vidal Mireles Miesiąc temu

    Amazing Video just what I needed!

  • TedMcCarthy
    TedMcCarthy 8 miesięcy temu

    There is no recommended amount of reps and sets to do in these exercises. Can you include that in the comment section?

  • Uncanal de entretenimiento

    Will I have risk for shoulder pinch if I internally rotate the shoulder? Or the risk does not worth it?

  • Brendel McDonald
    Brendel McDonald 5 miesięcy temu

    Super helpful thank you

  • Karan Talagery
    Karan Talagery Rok temu +5

    This is one of those few times where a video makes me actually want to smash the like button and sub

  • mehaul
    mehaul Rok temu

    Okay, so this is awesome. Now I know how to activate the lower traps. How do I the train them? Home gym setup. i've a chin/pull up bar, and olympic bar with bumpers and a rack. Do I activate and then do pull ups or chins after? So working lats and newly activated lower traps? And same with Deadlifts?

  • Ansh Mudgil
    Ansh Mudgil 11 miesięcy temu

    How do you train this with shoulder impingement pain?

  • Kent Davis
    Kent Davis 2 lat temu +2

    Excellent video, very helpful!
    Is lower trap weakness, associated with clavicle pain? I feel they are related somehow.

    • L W
      L W Rok temu +1

      Absolutely can be!

    • Stella Penn
      Stella Penn 2 lat temu +1

      They have to be related because I swear that's two of my major issues-lower traps and clavicle.

  • George Sparrow
    George Sparrow Rok temu +1

    Finally!!!! A useful lower traps video!

  • Jillian Renee
    Jillian Renee Miesiąc temu

    Thank you because I’m trying really hard to tone my back and get rid of a sagging back…the ugly fat like wings and bra strap fat so they call it.

  • Jerujim xxx
    Jerujim xxx Rok temu

    Thank you very much ,
    Good info for traps

  • Niko
    Niko 2 miesięcy temu

    Can you do all these on incline bench ?

  • La Galere Markets

    Should these motions be initiated without weights and then with weights?

  • Jay Bee
    Jay Bee Rok temu

    Can these be weighted but isolating the lower traps too, avoiding recruitment of the posterior delts?

    • Jay Bee
      Jay Bee Rok temu

      @E3 Rehab Thank you for your reply. For the same reason you isolate any other body part, to address lagging muscles and to avoid the bother of having to pre-exhaust peripheral ones to avoid strength and size gains going to the latter.
      I hope it's already evident to you that many of your viewers are weight trainers who have already built large delts and lats.

    • E3 Rehab
      E3 Rehab  Rok temu

      You can do them weighted. You cannot avoid recruitment of the posterior delts, but I'm not sure why you would want to.

  • OfficialJKerr
    OfficialJKerr 9 miesięcy temu

    Is internally rotated not bad for the rotator cuff?

  • Sean Omight
    Sean Omight 8 miesięcy temu

    Those muscles look like they are going at a diagonal rather then up and down or left to right. If that's the case, wouldn't it make sense to go at a diagonal from down to up?

  • mark4lev
    mark4lev 2 miesięcy temu

    For reasons unknown, squat and deadlift do not seem to recruit much lower trap. Maybe it’s technique or something else.

  • Rosie Vleugels
    Rosie Vleugels Rok temu

    This was great

  • amit katoch
    amit katoch 2 lat temu +1

    Very informative sir👍👍👌plz make video on hip over knee dominant squat

    • amit katoch
      amit katoch 2 lat temu

      As my profession is fitness coach so I want to learn how to judge a client according to his height, biomechanics the person is more quad dominant or flute dominant.thank u love from india👍👍👍

    • E3 Rehab
      E3 Rehab  2 lat temu

      What are you hoping to learn about it?

  • Goodmans Personal Training

    Do you think this would help with torn rotator cuffs

  • Olivier DLC
    Olivier DLC 6 miesięcy temu

    I apply all the tips and i'm not sure but i think i feel it more in my romboid...

  • Project Stunt
    Project Stunt Rok temu


  • Democrats Suck
    Democrats Suck 2 miesięcy temu

    4:10 ya it is fascinating. internal rotation for something on the back? hahaha wtf???
    but i just tried it. finally was able to activate my lower set of traps.
    thank you brother....fuxk..

  • Stella Penn
    Stella Penn 2 lat temu

    Can I benefit from these same exercises lying face down?

    • Stella Penn
      Stella Penn 2 lat temu

      @E3 Rehab Thanks so much! They worked like a charm! 💯❤

    • E3 Rehab
      E3 Rehab  2 lat temu +1


  • FullTimeSlacker II

    Is this better than the bent over variant that uses the same motion

  • bloozism
    bloozism Rok temu +1

    Wow! That's some slick editing when you overlaid the muscle/skeleton over your own picture!

  • felipesm
    felipesm 9 miesięcy temu

    This is good for Scapular Dyskinesis

  • N Dias
    N Dias 2 lat temu +1

    When do you think lower trap training is valuable?

  • Ben Dodd
    Ben Dodd Rok temu

    i wouldnt suggest interanlly roatating your arm and shoulder espeically over head and if using weight..thats asking for an injury

  • james81693
    james81693 Rok temu

    Can I do this from the floor as I don't have a bench?

  • Joey Diepstraten
    Joey Diepstraten Rok temu

    Internally rotating the shoulder could potentially provocate impingement symptoms, other that great stuff

    • LJ K
      LJ K 7 miesięcy temu

      nope, outdated knowledge...

    • E3 Rehab
      E3 Rehab  Rok temu


  • MJ
    MJ 2 lat temu +1

    It makes me sick that I'm getting ads for Jawzrsize before a video of this calibre. Nonetheless- keep up the good work, friends.

  • Rach Kate
    Rach Kate Rok temu +2

    I don’t feel anything in the lower traps at all in external/ internal rotation nor at those specific degrees. 😫

  • Abhishek kumar
    Abhishek kumar 2 lat temu

    Can we use dumbbells ?

  • Vadym Kocherhin
    Vadym Kocherhin Rok temu

    best vid covering lower trap topic

  • midhun nr
    midhun nr Rok temu


  • Γιώργος Κουτσιούλης

    vert interstng!

  • Rezarean
    Rezarean 2 lat temu

    Can you show me video for shin splaint?

  • Jp
    Jp Rok temu


  • Nancy Thorne
    Nancy Thorne 9 miesięcy temu +1

    This was an incredible video. I had a shoulder injury from too much cross country skiing. An mri showed 50% supraspinatus tear.. I did it while trying to break a fall with my arm rotated in back of me. I didn’t get it tested because of Covid, lost about 50% of my mobility. Then a few ,oaths later did pt but still developed frozen shoulder. After more PT I have most of my mobility back but some of the muscles including the lower trap baca me deactivated and some muscles are working together instead of individually. My PT has given me some exercises to get the lower trap but this video has REALLY given me a great tool to understand the real anatomy an how the trap works. Thank you Dr. Spinelli!

    • Jackie R
      Jackie R 5 miesięcy temu

      was it a tear that would heal itself eventually or are you still running around with a torn supraspinatus with 50% of it being strong enough for the other 50%?

  • Jeuzer Motorwala
    Jeuzer Motorwala Rok temu +2

    that is one beautiful back

  • Muhammad Zubair
    Muhammad Zubair Rok temu

    Wouldn’t Prone trap raise at 90 degrees work rear delts mostly?

  • Pranjal Shelar
    Pranjal Shelar Rok temu

    Too much talking

  • Pranjal Shelar
    Pranjal Shelar Rok temu

    Wated my 7 mins