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.

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.

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

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

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

You can't just "shrug" your way to a stronger lower back. You have to be specific. Here are the three most effective ways to target them:

The is the bottom portion of that diamond. Its job is to pull your shoulder blades down and back (scapular depression and posterior tilt). The Imbalance: The "Upper Trap Dominance" Lying face down (or on an incline bench),

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