Traps

Trapezius (TRAPS)

• stretch
• • grab towel, hold over head, shoulder apart, arms straight up, vertical to the body, over the head, hold towel tight, go down behind head then back up until full extension. 

• The upper portion of the trapezius can be developed by elevating the shoulders. Common exercises for this movement are any version of the clean, particularly the Hang clean.
• Middle fibers are developed by pulling shoulder blades together. This adduction also uses the upper/lower fibers too.
• The lower portion can be developed by drawing the shoulder blades downward while keeping the arms almost straight and stiff.

My own trap experience from applying these exercises. 

             BEFORE

                                                                                     AFTER