Any tall guys here experience this? I'm 6'4" and my upper back and traps especially are way underdeveloped compared to the rest of my body.
No matter what I do, pull-ups, rows, lateral pull-downs, face-pulls, I feel it much more in my arms before my back ever gets tired.
Any exercises that really isolate this muscle without engaging your arms?
Pendlay Rows to your chest. Retract scapula for pull up and bring your chest to the pull up bar.
>>41966200
Retract your scapula first then pull
Trap muscles primarily move your scapula and also help with lowering your shoulders. I usually do pull ups where I place the back of my head in front of the bar while the rest of the body is behind it. Tends to contract my scapula a lot.
>>41966272
Retract* I'm tired
I'm 6'3" with massive traps, shoulders, lats and forearms, no legs or core though. This is the result of 3 years delivering roofing shingles and eating.
>>41966200
>Lateral pull-downs
That sounds like a ridiculous exercise
Farmers carry
>>41966338
Forearms give out way before traps.
>>41966200
OHP
>>41966321
>tfw I'm the exact opposite at 6'3"
>>41966417
Straps.
>>41966475
I wouldn't mind some God damn leg gains, training them is just painful
>>41966200
try to move your elbow and not your arm, if that makes sense. like on a db row, concentrate on getting your elbow up abkve your back rather than "lifting the dumbbell up." cuz youre probably just yanking away and turning back exercises into quasi-curls
>>41966200
Do heavy dumbbell rows. Focus on retracting the scapula during the pull, then letting it down slowly
>>41966511
Painful how? Recovery pains? You need to eat a lot and after moving around a lot while working my body eventually stops hurting. Also sleep a lot.
>>41966200
>Any exercises that really isolate this muscle without engaging your arms?
you just described the rack pull like fucking exactly spot on
do some fuckin rack pulls
>>41966200
start deadlifting
>>41966200
>ups, rows, lateral pull-downs, face-pulls
You have two good exercises for back development here.
I'm 6'2" myself. Do deadlifts and shrugs. Use straps for the shrugs so you can go up to 3, 4, 5+ plates. Your back will explode.
>>41966200
have you ever tried dead rowin shrugs?