Lowwwtrap -

Most people think of their "traps" as the meaty muscles next to their neck that they shrug during a workout. Those are the . However, the trapezius is actually a giant, diamond-shaped muscle that extends all the way down to the middle of your back.

In our modern, "hunched-over-a-laptop" world, our lower traps often become weak and overstretched. Because they aren’t doing their job of holding the shoulder blades down, the upper traps have to pull double duty to stabilize your shoulders. This leads to: lowwwtrap

Without the low traps to anchor them, your shoulders roll forward. Most people think of their "traps" as the

When doing cable face pulls, focus on driving your elbows back and slightly down . Using a "thumbs out" grip can help inhibit the upper traps and force the lower fibers to engage. The Bottom Line When doing cable face pulls, focus on driving

The bottom of your shoulder blades might poke out like little wings.

Hang from a pull-up bar. Without bending your elbows, simply pull your shoulder blades down your back to lift your body slightly. This "pre-activates" the low traps and is a game-changer for shoulder stability during regular pull-ups.

Lying face down (or on an incline bench), extend your arms out at a 45-degree angle to form a "Y" shape. With your thumbs pointing up, lift your arms toward the ceiling by squeezing your shoulder blades down and together. Pro tip: Keep your shoulders away from your ears to ensure the upper traps don't take over.