Tip: Nail Your Middle and Lower Traps

Although the upper traps are already worked a lot during most lifting workouts, the traps still need focused retraction and depression work. This exercise, a variation of the Kelso shrug, targets the rhomboids and middle/lower traps exceptionally well.

Lie face down on an incline bench with your chest supported and feet firmly planted on the ground. Be sure to create a stable base with your feet.
With a neutral grip on the dumbbells, lift them by pinching the shoulder blades down and back as hard as possible. Focus on getting a hard contraction of the lower traps and hold it for about 5 seconds.
You can also do this exercise with a barbell and an underhand grip.

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