Although the upper traps are already worked a lot during the typical training session, the traps still need focused retraction and depression work to prevent imbalances. This exercise targets the rhomboids and middle/lower traps exceptionally well.

  1. 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.
  2. With an underhand, shoulder-width grip, grab the bar and lift it by pinching the shoulder blades down and back as hard as possible.
  3. Focus on getting a hard contraction of the lower traps – try to "break the bar" by externally rotating the arms. This makes the shoulder blades come together nicely.

You can also do this exercise with dumbbells.

Related:  More Trap-Building Exercises

Related:  Strong Traps, Healthy Shoulders