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Anonymous
try overhead lateral delts. You hold your arms out to your sides like you're at the top of a side delt lift, only your palms are up. You begin the rep here, ending above your head, arms almost fully extended (keep a slight bend at the elbows.) These help the traps and the shoulders at the same time.
Other than that, do what you've been doing, shrugs work the traps, deadlifts work the lower back, but help because a stronger overall back can help support growth in the traps. Work on building up your lat strength too. Squats help the back, but more so if they're front or overhead squats. Start really light with those exercises until you're comfortable with them.
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