Summary
Jeff Cavaliere of ATHLEAN-X presents two targeted exercises for building thickness in the upper and mid back, specifically the traps and rhomboids. He emphasizes proper form and full range of motion as critical factors that most people neglect. These exercises complement foundational heavy movements like deadlifts and farmer’s carries.
Key Points
- Heavy compound movements like deadlifts and farmer’s carries are foundational for building overall upper back and trap thickness
- The upper/mid back region — between and above the shoulder blades — requires both compound loading and direct targeted work
- Most people cut the Face Pull short, stopping halfway and missing the most effective portion of the movement
- Keeping elbows down (not elevated) during the Face Pull protects shoulder health by avoiding internal rotation under load
- The Trap Raise targets both upper and lower traps, unlike most trap exercises that only hit the upper portion
- Lower trap activation is essential for proper scapular rotation during full shoulder elevation
- Both exercises can be performed with minimal equipment — the Face Pull can be replicated using a pull-up bar and resistance tubing
Exercise Details
Face Pull
- Target muscles: Upper/mid back, rhomboids, posterior deltoids, external rotators
- Proper form cues:
- Pull the rope directly toward your face — not stopping halfway
- As hands reach the face, allow them to separate outward to the sides, mimicking a reverse fly
- Keep elbows down, hands up throughout the movement
- Allow the shoulders to externally rotate at the end of the pull
- Common mistakes to avoid:
- Stopping short of full range of motion
- Raising elbows too high, which causes internal rotation and places unnecessary stress on the shoulder joint
- Equipment note: Can be performed with resistance tubing on a pull-up bar if no cable machine is available
Trap Raise
- Target muscles: Upper traps, lower traps, scapular stabilizers
- Proper form cues:
- Start from parallel to the ground — do not begin from a low position, as this recruits the front deltoids unnecessarily
- Raise arms from parallel until they are fully perpendicular (overhead)
- Focus on keeping the shoulder blades firmly against the rib cage throughout the movement to engage the lower traps
- Allow full scapular rotation to occur as the arms reach the top
- Common mistakes to avoid:
- Starting with arms too low, shifting the load to the front delts instead of the traps
- Neglecting the top portion of the movement where upper trap activation peaks
- Key distinction: Unlike standard shrugs or most trap work, this movement trains both upper and lower traps through full scapular elevation and rotation