T Nation

Uneven Traps, HALP!

Ok somehow, someway, my traps have gotten uneven. My girlfriend first noticed this, and now I can’t stop seeing the unevenness in them. My left trap appears to be longer and sit higher then my right. Is there anyway to bring my right one up to my left? Should I just do shrugs with my right trap using dumbbells until they even out?

I haven’t done trap work in about…4 months. When I deadlift I use mixed grip and always switch it up each set.

shrugs, cleans, deadlifts, rows and stretching.

I had the same problem…it fixed itself honestly as I don’t have it anymore.

At the time I had it, it was soo minimal that I didn’t worry about it much. It was a few years ago and after training it just seemed to work itself out.

You can try doing the stuff you said.

Gerdy

dumbbell shrugs. do one arm at a time. I imagine that would give the weaker section some added attention. my two centavos.

I had the same problem, due to carrying a bag over 1 shoulder regularly.

I used normal bar shrugs with a mindful squeeze on the under-developed trap, i used uni-lateral DB work, maybe putting a few extra reps into the small trap, continued with cleans and DL, and it is alot better, not perfect, but tons better, this was a big imbalance and i first started training for it a little more specifically about 2-3 years ago…
I can make up for it by manipulating my body in a most musc. where it is most obvious.

Just be aware of it and train it more, it will catch up.

Joe

I felt i had a similar problem, with my left trap looking higher and bigger than my right. What was actually going on though is my left shoulder was more internally rotated than my right shoulder, thus effecting the way the traps appeared. When looking in the mirror i internally rotated my right shoulder, and was able to make both traps then look the same. Ive been focusing more on my external rotation strength and it seems to be slowly curing the problem. Maybe you have the same issue?

Train it iso-laterally to fix the problem. I’m a fan of cable-stack shrugs.

Have you tried not weighing 185lbs at 6 foot?

I have had to do this with my traps too. The physical therapist I went to gave me some stretches for it and it went away pretty quickly. There is a good chance that it has just spasmed a bit and needs to be stretched out.

lol@popular!!

bigscarymonster- If a muscle is spasming, then the last thing anyone will want to do is dive right into a stretch. If it is in a spasm, it needs to be released first, so manipulated with massage… then some stretching, depending on the severity of it 3x in a week could sort it out. General deep tissue shit.

OP, if you have a spasm in your trap, it will be painful to stretch it, and not painful to contract it, so a good easy test there. I really dont think that is the problem.

Just work it more than the other side a while, it’ll soon catch up. Stop talking about it and get to the gym!!

Joe

[quote]mr popular wrote:
Have you tried not weighing 185lbs at 6 foot?[/quote]

Haven’t updated my bio, but that was after the V-Diet and I was down to 9%. I love how people shoot off at their cockholsters and then when I go to see who is talking to me…there are no pics of them.

If you’re going to make comments like that, then at least be a monster and ripped and have pics to prove it. But judging by your profile and the comment “a little smooth but can still see my abs” I’m gonna assume you’re 19, use your shoulders to curl, and eat about 2k calories a day and wonder why you’re not bigger after working out for 3yrs using the same method your JV football coach taught you.

My right trap is bigger, raise your arms and see if the bigger one fires sooner than the smaller one, you may have to do a little more work than just unilateral shrugging.

[quote]Sir wrote:
mr popular wrote:
Have you tried not weighing 185lbs at 6 foot?

Haven’t updated my bio, but that was after the V-Diet and I was down to 9%. I love how people shoot off at their cockholsters and then when I go to see who is talking to me…there are no pics of them.

If you’re going to make comments like that, then at least be a monster and ripped and have pics to prove it. But judging by your profile and the comment “a little smooth but can still see my abs” I’m gonna assume you’re 19, use your shoulders to curl, and eat about 2k calories a day and wonder why you’re not bigger after working out for 3yrs using the same method your JV football coach taught you.[/quote]

Good Stuff sir… :wink: