I listen to John Meadows to fall asleep. I don't mean that as an insult either, just his voice is relaxing and I learn a little bit of info as I pass out.
If you have never done this movement before it's no joke! It doesn't even require heavy weights to feel an extreme burn in the lower traps/rhomboids area. I suggest lying chest down on a slight incline bench to take as much work away from your shoulders as possible to really isolate the lower traps and to avoid swinging your torso/cheating. Best back thickness exercise next to deadlifts and high rows.
With all my years of experience, this is something I’ve actually never tried before but will definitely give it a go this weekend. Perfect example of how we can always learn something new from each other. Great quick tip John! 💪👍
Absolutely! I'm in the fifth decade of my fitness addiction, and I'm still learning (or reminded of, sometimes) 'new' movements. (Are you familiar with Bill Pearl's 'Keys to the Inner Universe'?)
@@probitionate Same here. Been working out for about 27 years now & have been a fitness professional for over 20 years, & love that I can still learn something new any given day (requires me to always have an open mind & check my ego at the door). Even if I may disagree w/ someone’s methodology, I find it important & productive to have a conversation with them about it rather than argue or discredit their perspective, as maybe we could both learn something new from each other. I have not heard of Bill Pearl’s Keys to the Inner Universe. Sounds like a book. What’s it about?
@@FitLabb Oh, man... It's about being the most complete guide to exercises imaginable. (I gave my dad a copy when he was a little younger than me, and I only recently came across it in a box of his belongings. What a find!) Even if you don't purchase it, definitely check it out. As a P.S, I am constantly harvesting new ideas and approaches and exercises for my mobility, accessory work and yoga complexes on YT. Some truly great practitioners within this space.
RIP John I feel for your children as I have lost my father as well. I know you will be remembered forever and you deserve that. Much love and respect for you and your family. Rest easy mountaindog.
I do these with a band- the width adjusts naturally to your shoulder range of motion, and the band ensures you still stay under tension at the very top of the movement.
I like to do these with a rope on a cable machine to change the strength curve to finish off back days. Having peak tension with peak contraction lights up the lower traps.
Great exercise! A tip for those who experience shoulder discomfort, attach a light(er) band somewhere at shoulder height. Pull both ends apart and do the same motion as with the plate. Try to keep the band wide and think that you really want those back muscles to make the band movement happen. By pulling the band apart you already activate the trapezius as they try to keep the band from coming back together, so you already insure that the right muscles are ready to be used.
Attach (1 band) at a single point shoulder height? Similar to face pulls, but raising instead pulling back towards you? Thanks, I may try this; I have mostly metal plates at home gym, so my 10 and even 25 lbs plates are nowhere near the size he's using. I probably don't want to even go that heavy (25) right now anyway to go kinda easy on my shoulders.
@@Elricwulf Well I have 2 types of bands, one is like an elitefts band and the other is a theraband. I use that last one and wrap it around something. You could do the same with the other band, the same way or by pulling it through itself.
I always do these,, and I did notice obvious about my traps working when am trying to get shoulder work out so it always worked for both, as you say just a little adjustment and ye can feel shoulders and traps, one of me favourite exercises, the things ye cad do with just a plate is amazing, 👏👏👏🍀
I prefer this with a cable, set at low pulley, with a rope attachment, holding the rope so the ends and my thumbs face the ceiling and then do this. With a cable the cable pulls on your traps the whole way. Because of gravity once the plates over head on this it isnt really doing anything for your traps. Im not knocking John at all, but i used to do them with a plate and our Rugby coach corrected us to a cable felt soooooo much better, way more difficult too.
Dang I could've incorporated these in my workout today. That squeeze you get at the end of both workouts does feel like it's hitting those lower traps. Remember boys, SQUEEZE lol. Thanks big John
Great tip as always John. Been doing that plate exercise for years now. Never the cable plate raises. Most definitely will add them on Wednesday for back day. Thank you
Between his video on doing simple shrugs w/ 2 sec. Pause. And these plate raises, coupled with 6-ways. My shoulders and traps have grown exponentially.
If you try it I would encourage you to use either a wide plate (I don't have one so I haven't tried it) don't even try with a narrow one I got a mild impingement in my shoulder, thankfully it wasn't something bad. Or use a band because as another comment mentioned it fits your shoulder range of motion, or a set of dumbells.
I literally decided to do this move earlier today off the off cuff to mix things up during my back session, whilst having to workout from home. I used an EZ bar, rather than a plate though. Glad it is a legit exercise!
Poliquin used to use these a lot except you would be prone, on an incline bench, and with dumbells. Try them with a 6-second hold at the top and your trap 3's will be screaming. Great for overall shoulder health as the lower lats are usually very weak.
I got a bunch of cuts on my hands from work. Including a 2 Inch cut on my bottom part of the thumb. I cant get a good grip on dumbbells. This is a great idea for working on my arms for the next 2 weeks.
I do these with a sandbag 10kg and 20 kg at home while the gyms are closed in uk. Don't think I've been going far enough back though. Thanks for tip John!
Mountain off topic , tried benching with the form you do with elbows tucked in . It’s honestly changed how I felt my chest for like 2 years it was to build my chest and with the shoulder pain I just recently been dealing with . Your bench technique has taken a lot of pain away .
hi John, two lower traps exercises in a row 👍 (you showed the Y raise with Dr Sunny) How about using a barbell in lieu of plate to get the wide grip you mentioned? I guess the 45 lb bar itself should be plenty, if not, a 20 lb ez bar could do the trick too!
Great video, I actually have used this in my routine and love the results. Love the bonus! Mixes it up. I have a question pertaining to diets and Calorie burn. How long does it take for the body to begin storing excess calories? And how hard is it for the body to store each macro (carb, protein, fat) that is in excess?
I listen to John Meadows to fall asleep. I don't mean that as an insult either, just his voice is relaxing and I learn a little bit of info as I pass out.
Same haha
He's the Bob Ross of bodybuilding
If you have never done this movement before it's no joke! It doesn't even require heavy weights to feel an extreme burn in the lower traps/rhomboids area. I suggest lying chest down on a slight incline bench to take as much work away from your shoulders as possible to really isolate the lower traps and to avoid swinging your torso/cheating. Best back thickness exercise next to deadlifts and high rows.
Hey Stevie, I know this comment is 2 years old...but would you do this with dumbbells to allow the hands to go out a bit wider as John suggests?
Thank you John for everything you’ve done. We don’t forget you brother.
Rest In Peace John. Thank you for everything you did for us viewers. Stay humble in heaven 🙏🏽💪🏽
"If you could have a plate that's this wide this would be perfect" - you should recommend them to Brian Shaw, he could do hammer tire raises
Everybody says alright hi John! 💪🏻
Hi john and hi nick too
Like beg
Hi John
Hi John 👋
ALRIGHT MR KRABS
EZ bar would be good as well. More weight options, very similar wide, semi-neutral grip
With all my years of experience, this is something I’ve actually never tried before but will definitely give it a go this weekend. Perfect example of how we can always learn something new from each other. Great quick tip John! 💪👍
Absolutely! I'm in the fifth decade of my fitness addiction, and I'm still learning (or reminded of, sometimes) 'new' movements. (Are you familiar with Bill Pearl's 'Keys to the Inner Universe'?)
@@probitionate Same here. Been working out for about 27 years now & have been a fitness professional for over 20 years, & love that I can still learn something new any given day (requires me to always have an open mind & check my ego at the door). Even if I may disagree w/ someone’s methodology, I find it important & productive to have a conversation with them about it rather than argue or discredit their perspective, as maybe we could both learn something new from each other.
I have not heard of Bill Pearl’s Keys to the Inner Universe. Sounds like a book. What’s it about?
@@FitLabb Oh, man... It's about being the most complete guide to exercises imaginable. (I gave my dad a copy when he was a little younger than me, and I only recently came across it in a box of his belongings. What a find!) Even if you don't purchase it, definitely check it out. As a P.S, I am constantly harvesting new ideas and approaches and exercises for my mobility, accessory work and yoga complexes on YT. Some truly great practitioners within this space.
Have you gotten any results from incorporating this exercise over time?
RIP John I feel for your children as I have lost my father as well. I know you will be remembered forever and you deserve that. Much love and respect for you and your family. Rest easy mountaindog.
"Steal it from Paul to share with you All"
Mountain Dog got bars!
... and plates.
I do these with a band- the width adjusts naturally to your shoulder range of motion, and the band ensures you still stay under tension at the very top of the movement.
Thanks. Plate size at gym problematic for me
I superset these with my shrugs, great exercise and I feel they do help keep my shoulders healthy!!👍🏻🙏🏻
I can confirm this works. Thanks John!
I like to do these with a rope on a cable machine to change the strength curve to finish off back days. Having peak tension with peak contraction lights up the lower traps.
Man, I could watch and listen to your videos all day every day....thank you !
Glad you like them!
Thank you youtube for existing, a legend like John will never die, he will stay forever
Really love this channel. Me and my 15 YO son watch your videos to make our routines. Thank you for everything you contribute.
I’m trying these tomorrow. Thanks John.
Hope you enjoy
Great exercise! A tip for those who experience shoulder discomfort, attach a light(er) band somewhere at shoulder height. Pull both ends apart and do the same motion as with the plate. Try to keep the band wide and think that you really want those back muscles to make the band movement happen. By pulling the band apart you already activate the trapezius as they try to keep the band from coming back together, so you already insure that the right muscles are ready to be used.
Attach (1 band) at a single point shoulder height? Similar to face pulls, but raising instead pulling back towards you?
Thanks, I may try this; I have mostly metal plates at home gym, so my 10 and even 25 lbs plates are nowhere near the size he's using. I probably don't want to even go that heavy (25) right now anyway to go kinda easy on my shoulders.
@@Elricwulf Well I have 2 types of bands, one is like an elitefts band and the other is a theraband. I use that last one and wrap it around something. You could do the same with the other band, the same way or by pulling it through itself.
I've pulled my lower traps before, this might be something I NEED to implement.
RIP Mountain Dog! You are missed but never forgotten! Thankyou for all the fitness information! I will watch your videos for the rest of my life!🙏👍💪
I always do these,, and I did notice obvious about my traps working when am trying to get shoulder work out so it always worked for both, as you say just a little adjustment and ye can feel shoulders and traps, one of me favourite exercises, the things ye cad do with just a plate is amazing, 👏👏👏🍀
Adding these into my back day today!! 🙌
John, to substitute for a wide plate you can use a barbell or perhaps a swiss bar. Or even a neutral grip pulldown cable attachment.
Does it have to be neutral grip or can you do it with a horizontal grip on a barbell?
@@bigbaba4542 I'm no expert but I bet a wide horizontal grip on a light barbell is a good substitute.
I'll def add these in. All ur stuff for healthy shoulders has been super useful. Those band over and backs and have been 🔥. Thanks John
I prefer this with a cable, set at low pulley, with a rope attachment, holding the rope so the ends and my thumbs face the ceiling and then do this. With a cable the cable pulls on your traps the whole way. Because of gravity once the plates over head on this it isnt really doing anything for your traps. Im not knocking John at all, but i used to do them with a plate and our Rugby coach corrected us to a cable felt soooooo much better, way more difficult too.
Totally agree
Dang I could've incorporated these in my workout today. That squeeze you get at the end of both workouts does feel like it's hitting those lower traps. Remember boys, SQUEEZE lol. Thanks big John
WOW.! You're still the best personal trainer. "Thanks John!"
Great tip as always John. Been doing that plate exercise for years now. Never the cable plate raises. Most definitely will add them on Wednesday for back day. Thank you
John...you are THE DUDE ! Every time I watch anything you have published, I learn something. Happy Friday.
Thanks Uncle John. Learned so much watching you over the years and still learning.
Between his video on doing simple shrugs w/ 2 sec. Pause. And these plate raises, coupled with 6-ways. My shoulders and traps have grown exponentially.
I like to lean forward too, or tie a light band onto the plate and anchor it about waist-height for constant tension on the traps even above parallel
RIP my friend. You taught us so much.
Rest in peace
Go to failure and then turn it into a drop set!! Now we're talking! I love it John
If you try it I would encourage you to use either a wide plate (I don't have one so I haven't tried it) don't even try with a narrow one I got a mild impingement in my shoulder, thankfully it wasn't something bad. Or use a band because as another comment mentioned it fits your shoulder range of motion, or a set of dumbells.
Looks awesome, and it doesn't look like I'm gonna struggle locking in good form. I almost felt my traps just watching the video. Thanks a lot.
I knew that a front raise could be good for lower traps, rather than shoulders. Thanks for confirming it
Gentleman john meadows. May his videos live on. R.I.P
I literally decided to do this move earlier today off the off cuff to mix things up during my back session, whilst having to workout from home. I used an EZ bar, rather than a plate though. Glad it is a legit exercise!
I never stop watching John's videos.
Love your videos - always learning something new! Thank you for all you do!!
Thanks for some great advice . Your clips are so helpful , thanks for helping during a terrible year 👌
Doing face pulls and then pressing overhead afterwards also engages your lower traps
Agreed.
I use this exercise for chest... when going down in the movement I stick out my chest and I stop the plate motion with my chest muscles feel so good.
THAT PUNISHER SHIRT IS FREAKING INSANE!!!!
John Meadows for California Governor ! 👏👏👏👏👏❤🇺🇲
Poliquin used to use these a lot except you would be prone, on an incline bench, and with dumbells. Try them with a 6-second hold at the top and your trap 3's will be screaming. Great for overall shoulder health as the lower lats are usually very weak.
Thanks for all the content. Just made my first Granite purchase.
Right on!
With respect Sir, these are done standing not sitting. You engage the core too.
you always have amazing tips .. thanks john.. been watching you for atleast 5 years...
upper pec works a lot with this exercise, especially stopping at the neck and squeezing
You my boy, Blue!!
Interesting. Look forward to trying it. Thanks John.
Have fun!
Old school 💪🏽👍🏽
Perfect video, going to try this tomorrow when I train back. Thanks, John.
Thanks will definitely try
I was given this exercise (albeit with dumbbells) as a shoulder rehab exercise - full range raises
Thank you sir
Adding this to my upper body routine tomorrow...
Thanks for this
Love supersetting DB raises with plate raises, burns like a bushfire
I got a bunch of cuts on my hands from work. Including a 2 Inch cut on my bottom part of the thumb.
I cant get a good grip on dumbbells.
This is a great idea for working on my arms for the next 2 weeks.
Great short to the point videos.
I do these with a sandbag 10kg and 20 kg at home while the gyms are closed in uk. Don't think I've been going far enough back though. Thanks for tip John!
Love these definitely going to implement in my routine💪🏽👍🏽
That's for a great exercise! I tried 3 sets of 12 for the trap raise. Nice!
Never have done a plate raise in my life until today I tried these 3 sets 15 reps with 15kg, destroyed my front delta and traps
RIP to a legend
Thanks Mountain🙏
Helped my shoulder after a minor tear. After a year, back to benching sets of 225
Mountain off topic , tried benching with the form you do with elbows tucked in . It’s honestly changed how I felt my chest for like 2 years it was to build my chest and with the shoulder pain I just recently been dealing with . Your bench technique has taken a lot of pain away .
Will add this to my back day. Thank you!
I Used to think that Plate Raises meant goin back for 2nd and 3rd helpings of Food!! 🍽 🍛😅
I’ll raise a toast to that instead 🍺
It doesn't mean that!?!
@@jonathanj9260 🤣
Love this exercise
Would like to add I wasn’t doing these at the time my profile was taken 😂
Trying these out today.
hi John, two lower traps exercises in a row 👍 (you showed the Y raise with Dr Sunny) How about using a barbell in lieu of plate to get the wide grip you mentioned? I guess the 45 lb bar itself should be plenty, if not, a 20 lb ez bar could do the trick too!
I do the y raises as a regular part of my back workout. Seems the same. Having said that I will definitely try this out.
Great video, I actually have used this in my routine and love the results. Love the bonus! Mixes it up.
I have a question pertaining to diets and Calorie burn. How long does it take for the body to begin storing excess calories? And how hard is it for the body to store each macro (carb, protein, fat) that is in excess?
EAAs green apple is the best! Thanks john! 🇺🇸🇺🇸🇺🇸
I like it. I do the raises, but I will now roll back overhead as you suggest, John. Thank you :)
My soul gets happy every time i see a john medows video pops up!
Thank you!
I super set these with shrugs
Thanks John I'm gonna try it
Thank you
Yep, do something very similar with resistance bands
Love this exercise 👍🏻👍🏻
Thanks John!
I love this guy!!! Simple
I found trying to pull the plate apart engages the whole back even more
Love the bonuses.
Thanks John.
Love these. Usually do them prone or semi-prone on an inclined bench with a couple dumbbells. I'll try a plate
Excellent video.
Will be trying this tomorrow! You could get that wider grip with a neutral grip lat pull down bar on a low cable, might be worth a try as well
I like to add an overhead shrug at the top of these for extra trap work, great exercise all around been a staple for many years
This a old school great exercise. I always liked this I just so like old school
Cool exercise!
I try this exercise ,its very good ,thanks
Just these two exercises are enough for the lower traps