Developing a powerful and impressive back stands as a top goal for bodybuilders competing at the highest levels, and it is encouraging to learn that proper execution of exercises often outweighs genetic advantages in achieving substantial muscle growth. This principle is vividly showcased in the trap row technique shared by 2025 Arnold Classic Champion Mike Sommerfeld through one of his latest Instagram videos, where he highlights the exceptional effectiveness of this back-focused exercise in delivering outstanding muscle-building outcomes.
In his demonstration using the seated trap row machine, the imposing athlete from Germany details how this particular movement zeroes in on the expansive trapezius muscles, which extend from the base of the neck and across the shoulders all the way down to the middle region of the back. By enhancing the size and density of these trapezius muscles, individuals can achieve a more robust and sculpted look throughout their entire back structure, making it essential to master the correct approach to incorporate it into your training regimen.
How to Execute the Seated Trap Row with Precision
To provide a clear walkthrough, Sommerfeld guides another bodybuilder through the exercise step by step, instructing him to grasp the handles positioned at the uppermost point on the machine. “Position your chest firmly against the pad,” he directs. “Maintain your elbows elevated throughout the entire set.”
As the current titleholder of the Arnold Classic Physique division, Sommerfeld emphasizes that the rowing motion must continue until the handles reach their fullest backward extension, ensuring peak scapular retraction for optimal muscle engagement. He further notes that the pad helps stabilize the torso, allowing the arms to perform the pull without unwanted body movement.
During the release phase of the weight, Sommerfeld recommends actively spreading the shoulder blades apart as much as possible. “Extend them fully for a deep stretch,” he advises, and then, as you initiate the pull, “bring them together tightly.” To help visualize the sensation, he offers a vivid analogy: picture yourself attempting to crush a peanut right between your shoulder blades with each contraction. The fundamental technique involves fully opening the back during the extended position to maximize the stretch, followed by a powerful squeeze upon retraction, and repeating this full range of motion consistently. “Emphasize stretching through the complete range—that’s the critical element for success,” Sommerfeld instructs his trainee.
This specific exercise has become a staple in Sommerfeld’s preparation routine leading up to the 2026 Arnold Classic, where he stresses that true muscle activation in the fibers is the starting point for developing enormous trapezius size. In the caption of his instructional video, the bodybuilder writes, “Most trainees simply move weight around, but professionals focus on building actual muscle—there’s a world of difference.” He underscores that the priority of this movement lies not in lifting the heaviest loads possible, but rather in maintaining impeccable positioning, precise control over the scapulae, exhaustive range of motion, and intense muscle contractions. “This is the blueprint for forging that coveted thickness in the upper back,” the champion concludes with authority.
