Underdeveloped rhomboids, overdeveloped traps

[Socially_Inept]

So like the title says, I managed to get extremely overly developed traps and underdeveloped rhomboids. My lats are fine, but its to the point now where my traps compensate for the rhomboids. Any advice? I'm thinking to stop all direct trap exercises like shrugs, etc. and work on alot of close grip back exercises, like pull downs, rows, dumbbell rows. But any advice on how to really develop the rhomboids?

[VIPpits]

I read somewhere that traps can really get out of hand for some people, and others have a hard time with them so maybe just eliminate traps completely.

[Doctor Sinister]

It's almost impossible to work the rhomboids in isolation, developing them require lots of pulling and rowing exercises. I had a similar problem (with traps) and I decided to only work them once in a while with light weights, anyway traps are often called upon in many other exercises. I did this for a couple of months and it restored some balance but it wasn't perfect. IMO it's always very difficult to restore balance once your body has become unbalanced in one way or another.

[MoooBaby]

I NEVER train my traps directly, deads make them get outta hand all by themselves. Not like they're massive, but. . proportionatly I think to obig of traps make your shoulders look more narrow

[Danger]

I find pullups + BB bent over rows with a good stretch at the bottom worked really well, DB rows are good for developing the sweep but I find they did not give much bang for the bunk until I built the mind muscle connection with the above exercises. As far as the pullups go dont worry about getting your neck/chest to the bar just focus on feeling those back muscles work.

Traps are like calves as far as I can tell, some people just have them and others will always struggle.

[4031]

do seated pulley rows with a rope and pull it toward your neck if you want to hit work the rhomboids hard

[swolegantor]

*cough* you cant see your rhomboids *cough*


Any sort of scapular retraction is going to work your traps and your rhomboids.



Edit #413413: I really should make it clear since alot of people are totally and utterly confused as far as how the back works. The entire musculature of the back is nearly impossible to isolate. Our ability to articulate the upper body is very extensive and thus there are many many small and large muscles constantly working to raise/lower/depress/stabilize the body. What I assume you mean is that your upper traps (what everyone seems to think the traps are despite it being a small portion of the actual muscle) are large and your upperback lacks alot of thickness.

Really I think we are at the will of our own preset genetics, although I would suggest lowering the volume on any "shrugging" movements and focus more on rowing type movements.

[AKA]

drops the shrugs. some people are genetically gifted with very responsive traps. a buddy of mine has traps starting at his ears but barely has a 40inch torso. you said it yourself, focus on pulling movements and it'll come