Traps (Mid-Back)

Pull Ups

Difficulty : Intermediate

  1. Grasp the bar with an overhand grip, arms and shoulders fully extended.
  2. Pull your body up until your chin is above the bar.
  3. Lower your body back to starting position.

Elevated Pike Press

Difficulty : Intermediate

  1. Use a bench or an object to elevate your feet.
  2. Lower your head by bending your elbows towards the floor
  3. Push through your hands and reach the starting pike position
  4. Repeat

Dumbbell Row Unilateral

Difficulty : Beginner

  1. Brace your off arm against something stable (bench, box). Stagger your stance so your leg on the side of your working arm is back.
  2. Try to get your torso to parallel with the ground. That will extend your range of motion.
  3. Let your arm hang freely and then pull your elbow back. Imagine you've got a tennis ball in your armpit and squeeze it each rep.

Bent Over Barbell Row

Difficulty : Intermediate

  1. Grab a barbell with a shoulder width pronated or supinated grip.
  2. Bend forward at your hips while maintaining a flat back.
  3. Pull the weight toward your upper abdomen.
  4. Lower the weight in a controlled manner and repeat.