traps

just completed back routine. started with 4sets8-10 of lat pulls to the front. then iso pull overs,4x8-10 iso rows 4x9-10, bentover barbell rows 4x8-10 and finished with db shrugs 4x8-10. Problem im having is i have big wide lats, however other than shrugs cant put any size on in the middle upper of my back..i can feel it with the shrugs but am not noticing any size in the traps...suggestions?

have u tried keeping your arms at a netrual postion and do high reps like 20 -25 sets of 3. i felt that help build my traps

i was told when you do back work with bars, like lat pulls, that if you do close grip, that works the outer back muscles, and if you do wide grip, it works the inner muscles(traps).One thing I have tried is when i do shrugs with the barbell, i bend knees slightly, lean forward slightly, and unlike most who then shrug up, i bring my shoulders back, like im bringing my shoulder blades together, and then shrug. I feel it more in the middle of my back, versus standard shrug i was using more shoulder. I dont know if this is proper form, but just for thought.

Hmm i guess it really depends on the person how he/she executes the close grip or wide grip pulls. When i do my wide grip pulls, i really make sure that my outer lats are the ones that are getting torn. I guess it really depends on the squeeze as well.

By the way, with regards to shrugs, what i do now is a behind the neck shrug. What i do is hang the barbell in the smith machine, face the other way,which makes the bar below my glutes. Then i lift it and get a good squeeze. Seems to be working for me. I'm quite developing more inner traps now than before.

you have a back routine without deadlifts?  those, upright rows, and hang cleans will pump your traps
 
for your rhomboids, I have found dumbell bentover rows to be best but make sure you concentrate on the muscle

well, of course you need to keep the deads, shrugs, and rows in your routine.    but here's an exercise you might wanna add in (really works the mid back/top shoulders.

bent over reverse DB flys.  it's the same as you do for your chest, but you're doing it for back

sit down on a flat bench with your knees together in front of you.  grab some medium to light weight db's.  lean over, and try to put your chest on your knees. keep your butt OUT.     hold the weights down by your feet, and then pull them up.  (it pretty much looks like your trying to fly / flapping your wings)

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thanks for all the suggestions. Ive tried the bent over reverse db fly, but it just felt weird to me. I tried to do them at the end of my back routine and could hardly do the 20lb db's. I do deadlifts but not every time.(i know i know its a must). I do however do lat pulls like they're going out of style. THe lat pulls work but i dont really feel it except in my arms, so ive tried not pulling so far down, as i now usually conly come down to my chin versus previously i was touching my chest. reason for this post is I was told by my chiropractor that my posture isnt the best. he stated that i hunch forward. I have really wide shoulders, and somewhat strong chest, but my back is my strongest and i thought as long as your back is strong that it would pull your shoulders back and prevent one from hunching, so now im trying to concentrate more on the rear deltoid and the rhomboids and traps hoping that will pull my shoulders back and help with my posture.

ORIGINAL: pc2761

thanks for all the suggestions. Ive tried the bent over reverse db fly, but it just felt weird to me. I tried to do them at the end of my back routine and could hardly do the 20lb db's. I do deadlifts but not every time.(i know i know its a must). I do however do lat pulls like they're going out of style. THe lat pulls work but i dont really feel it except in my arms, so ive tried not pulling so far down, as i now usually conly come down to my chin versus previously i was touching my chest. reason for this post is I was told by my chiropractor that my posture isnt the best. he stated that i hunch forward. I have really wide shoulders, and somewhat strong chest, but my back is my strongest and i thought as long as your back is strong that it would pull your shoulders back and prevent one from hunching, so now im trying to concentrate more on the rear deltoid and the rhomboids and traps hoping that will pull my shoulders back and help with my posture.

20 lb db's??  that's what I am using, and I have been doing them for almost a year.  Of course it felt weird, you were using too much weight.  drop it down to 10 lb weights and just get the feel for it.  get your form correct before moving up.    it may look like, but who cares what anyone else thinks.

as for the posture, I was told that by people on THIS website when i posted pics in the critique my physique forum.  they said i was hunching and that my posture was horrible.

how am i fixing that?  deadlifts.  EVERY WORKOUT DAY.  they really help strengthen the spine/back.

start with LOW weight and work up... don't go hurting yourself b/c you want to look "impressive"  to others in the gym.  seriously.. deadlifts really helped my posture, i suggest you do the same.  and poof that chest out like girls are watching you. make it a habit

My name is FOX.... and I approve this message.

If you have a place to do them try replacing some of the pulldowns with wide grip chinups.You will be surprised how much more your rhomboids get hit.