STRAIGHT ARM DIP

Set the bar of the Smith machine at a height so that when you sit back on the bar with your feet flat on the floor and place your hands on the bar your arms are straight and your shoulders are as high as possible. Keep your arms straight, contract your lower traps to depress your scapula and lift your body up as high as possible, leaning the back of your legs against the bar for balance. Hold the top position for a second as you focus on contracting your lower traps and then lower your feet back to the floor and repeat for reps. To increase the resistance wear a weight vest or chain belt with weight plates attached.

Support your body on the dip bars with your arms straight and almost locked out. Without bending your elbows, allow your body to sink down as low as you can and then use your lower traps to pull your scapula down, which will raise your body up. Try to raise your body as high as possible then lower it back down and repeat. This exercise will hit the lower trap muscle fibers that you have likely been neglecting.