The trapezius muscle is the most eye-catching muscle on the back, and it can be divided into three parts! Upper, middle and lower parts. The functions of each part will also be different!

Many people only see the upper part of the trapezius muscle and do too many shrug exercises, often neglecting the middle and lower parts. This is a very bad situation!

Good lower trapezius muscle strength can help better stabilize the scapula, adjust the shoulder posture, and allow you to exercise More guaranteed!

Today I would like to recommend an action to everyone to exercise our lower trapezius muscles

Brief introduction The main function of the lower part of the trapezius muscle: sinking and upward rotation of the scapula

Using the function of the trapezius muscle to sink the scapula, we use the high pull-down machine to perform the scapula sinking action!

Action Demonstration

As shown in the picture: the starting position is the same as the traditional seated pull-down! Straighten your hands and grasp the crossbar, lift your shoulder blades naturally (feel that your shoulders are about to touch your ears), and keep your body Stabilize, keep your upper body straight!

Then start to lower the shoulder blades (use the movement of the shoulder blades to feel the feeling of the body being lifted up), hold the shoulders down for a second at the top of the movement! Slowly open your shoulder blades upward!

This action is a good way to "exercise your ability to retract your shoulder blades"

Performing this exercise regularly will develop your shoulder blades. Better kinesthetic awareness of the position can strengthen your weak lower trapezius muscles, allowing you to better use your back muscles in pull-down training, and keep your scapula in the proper position

Pay attention to keeping your arms straight at all times, this is just a shoulder blade movement