Building a big back is a priority for competitive bodybuilders, so it\u2019s reassuring to hear that technique is more important than genetics when it comes to adding muscle mass. That\u2019s exactly what 2025 Arnold Classic Champion Mike Sommerfeld\u2019s trap row technique asserts in one of his recent Instagram posts, demonstrating the benefits of the back-building move for terrific results.<\/p>\n
Taking us through the seated trap row machine, the gigantic German explained that this exercise targets the huge trapezius muscles<\/a> that stretch from the neck and shoulders right down to the mid back. Increasing mass in the trapezius muscles will create a dense appearance and help to define your entire back, so here\u2019s how to get on board.<\/p>\n \t\t<\/a><\/p>\n<\/div>\n Demonstrating the details, Sommerfeld took another bodybuilder through the motions, advising him to grip the handles at the highest point. \u201cNow, get your chest to the pad,\u201d he explained. \u201cKeep your elbows up, all the time.\u201d<\/p>\n The defending Arnold Classic Physique champion explained that the rowing action should be maintained until the handles are as far back as possible for maximum retraction, adding that the pad can keep the body still when pulling with the arms.<\/p>\n \u201cAs you release the weight, open up your shoulder blades,\u201d Sommerfeld suggests. \u201cStretch them out,\u201d and as you (pull), squeeze them together.\u201d To illustrate his point, the big man said that when trying to replicate these reps, you could imagine trying to crack a peanut between your shoulder blades.\u201d The key here is to open up the back on the extended retraction, and to feel the stretch again as you return the weight. \u201cStretch the full range of motion,\u201d mentored Sommerfeld. \u201cThat\u2019s the most important part here.\u201d<\/p>\n Sommerfeld has been employing this move during his 2026 Arnold prep<\/a>, and noted that as you activate the muscle fibers, this is where the stimulus to grow massive traps begins. \u201cMost people pull weight. Pros build muscle. Big difference,\u201d wrote the bodybuilder in the caption accompanying his video. \u201cThis movement is not about how heavy you go. It\u2019s about position. Scapular control. Range of motion. And real contraction,\u201d concluded the champ. \u201cThat\u2019s how upper back thickness is built.\u201d<\/p>\n To follow Mile Sommerfeld on Instagram, click here.\u00a0<\/a><\/strong><\/p>\n<\/p><\/div>\n![\"Smith](\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2016\/04\/smith-machine-leaning-shrug.jpg?w=150&h=84&crop=1&quality=86&strip=all\")
<\/div>\n<\/figure>\nHow to Perform the Seated Trap Row Correctly<\/h2>\n