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Mid Traps
Gym
How To Perform Close-Grip Front Lat Pulldown
- Sit at the pulldown machine, grab the V-handle (palms facing).
- Keep chest up, arms fully extended overhead.
- Pull the bar down to your upper chest, squeezing your lats.
- Slowly return to the start.
How To Perform Seated Wide-Grip Row
- Sit at the cable row machine with a wide bar.
- Start arms extended, chest up.
- Pull bar to upper abs, elbows out.
- Return slowly.
How To Perform Lever Neutral Grip Seated Row
- Sit on the plate-loaded machine, grip neutral handles.
- Start arms extended.
- Row handles to torso, squeeze shoulder blades.
- Slowly release.
How To Perform Chest press Seated Row
- Sit on the chest press machine, grip neutral handles.
- Start arms extended.
- Row handles to torso, squeeze shoulder blades.
- Pull toward midsection.
- Control return.
How To Perform Incline Row
- Lie chest-down on an incline bench.
- Hold dumbbells (or handles).
- Row weights toward the torso.
- Lower under control.
Callisthenics
How To Perform Pull-Up
- Grip pull-up bar overhand, shoulder-width.
- Hang straight, core tight.
- Pull body until chin above bar.
- Lower slowly.
How To Perform Superman Row with Towe
- Lie face down on the floor.
- Hold the towel in both hands, arms extended.
- Lift chest and arms off the floor, pulling the towel toward the chest.
- Extend arms back out.
How To Perform Seated Row with Towel
- Sit on the floor, loop the towel around the anchor (door/furniture).
- Hold ends, arms straight.
- Pull elbows back, squeezing shoulder blades.
- Extend arms forward.
How To Perform Bent-Over Row with Towel
- Stand on a towel, hold the ends with your hands.
- Bend at the hips, back flat.
- Pull the towel toward your stomach as resistance.
- Return slowly.
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