In bodybuilding, how do I train my traps and lats without involving my biceps?
Some people like it not to train biceps together with their back, because "when you get to workout the biceps, it is already tired from the back exercises". Sometimes, you have a hurt biceps and need it to rest, but still want to train your back.
Unfortunately, the obvious exercises for the trapezius and lats involve the biceps, like the various forms of rowing, pulldowns, pullups and chin-ups.
What exercises are there to train the traps and lats that do not involve the biceps ?
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Straight arm pulldowns work the lats without the biceps.
Rear delt flies with the elbows bent at 90 degrees work the traps... or you could just do shrugs.
Wide pulldowns will have minimal impact on the bicep - you focus more on the triceps, trapezius and lats when your hands are spaced widely.
Twisting sit-ups with a medicine ball are also effective at working your lats.
For trapezius, you are a little limited as it is used for a lot of pulling movements, which will also use your bicep. You could try overhead bar raises to work the top of your trapezius.
Deadlifts are a very good back and trap exercise. Although this is a pulling movement, the arms remain straight so there is little biceps involvement.
For lat activation without biceps involvement try stiff (straight) arm pushdowns using a cable machine.
For trap activation, mostly Trapezius III and IV (the "lower" traps) try lying face down on an incline bench and performing dumbbell or barbell raises with the arms straight. Lift the weights until your arms as completely in line with your upper body (arms will be straight over your head). You can also perform this on the Smith machine, using the arms as "hooks", keeping the completely straight and lifting the shoulders.
Craig
Author of Bodybuilding: From Heavy Duty to SuperSlow
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