The middle traps are a critical muscle for building a thicker, stronger upper back.
The normal dumbbell shrug only targets scaular elevation (raising the shoulder blades). This setup brings in shoulder blade retractio (bringing the together backwards).
You'll need a couple of small/medium bands for this.
I'm using bands from Vector Athletics here.
I've got them looped in half around the uprights of the power rack with the rails set low. This is the easiest place to attach them. If you're in a busy gym, any pair of solid objects (or Smith machine uprights) about 5 feet apart will work.
It is important to note, you're not going to "bale hitch" them... that gives you too much slack and not enough resistance. You want them basically folded in half so you're shortening how long it takes them to stretch (plus it doubles the resistance).
Put your wrists through the two end loops of the bands on each side then grab the dumbbells. I'm using 95's here.
Stand up then take a few steps backwards so that the bands are diagonal and are pulling your shoulders forward. This is CRITICAL.
It's the forward pull that the mid-traps will be working against.
Let the bands pull your shoulders and scapulae forwards (protraction) until you can feel the stretch in your upper back. Internally rotate your shoulders so your knuckles are facing forwards.
Don't worry about the hunching...that's exactly what we're looking for here.
Now, using middle and upper traps, pull your shoulders up and back, bringing your shoulder blades together (a.k.a. scapular retraction). Don't bounce or explode the weight up. We're looking for a solid, deliberate contraction here.
While pulling back, externally rotate your shoulders, so that your palms are facing forward at the end of the movement. This will maximize the effect of the movement.
Really fight to squeeze your shoulder blades together as tightly as you can at the top, while trying to raise your shoulders up high. The upper traps will get solid work this way, too.
The second part of the video shows how far back you want to stand and how forward your want to let your shoulders get pulled.
This is a fantastic way to develop those mid traps with direct resistance while also loading the upper traps.
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