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  1. #1
    Registered User wandy09's Avatar
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    De-emphasize Upper traps

    What are the best exercises to build mid back that de-emphasize the upper traps?

    I do not look good with big upper traps and am seeking to de-emphasize them.

    I used to do seal rows with no problems, may go back to them. I recently switched from regular seated row to a wide-grip bar, to hit upper back more, and I pulled in high (around chest level), focusing on my shoulder blade retraction…and my upper traps exploded overnight - no lie.

    Any advice is appreciated.
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  2. #2
    Registered User paulinkansas's Avatar
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    Originally Posted by wandy09 View Post
    I used to do seal rows with no problems, may go back to them.
    Try doing dolphin twists or dog lifts. Stay away from the gorilla lifts.
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  3. #3
    Registered User EliKoehn's Avatar
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    It's unlikely that they're overdeveloped inherently, but quite possible that you simply haven't built up the rest of your physique for them to look appropriately balanced. What does the rest of your regimen look like?
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    Registered User air2fakie's Avatar
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    High trap insertion ogre genetics is prob the best possible blessing for a beginner bodybuilder.
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    Registered User wandy09's Avatar
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    Originally Posted by paulinkansas View Post
    Try doing dolphin twists or dog lifts. Stay away from the gorilla lifts.
    Thanks man…I’m having trouble finding results for those on google - any other names they go by?
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    Registered User wandy09's Avatar
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    Originally Posted by EliKoehn View Post
    It's unlikely that they're overdeveloped inherently, but quite possible that you simply haven't built up the rest of your physique for them to look appropriately balanced. What does the rest of your regimen look like?
    Essentially push pull legs but shoulders are by themselves on a 4th day which has done me well.

    Great point. However, respectfully, am truly just looking to avoid upper trap work however much I can while still working the mid back.
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    Registered User paulinkansas's Avatar
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    Originally Posted by wandy09 View Post
    Thanks man…I’m having trouble finding results for those on google - any other names they go by?
    One armed bent over supported rows with a supinated and pronated grip.
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  8. #8
    Registered User wandy09's Avatar
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    Originally Posted by paulinkansas View Post
    One armed bent over supported rows with a supinated and pronated grip.
    Thanks Paul!

    Aren’t supinated and pronated opposite though?

    Also do these have me pulling dumbell inside by the low hip, or further away from body? Feels like latter hits midback more?
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