Weak lower trap muscles can cause shoulder problems and bad posture, but they are one of the groups of muscles that most of my fitness clients haven't targeted before.
To fully develop their upper back muscles and prevent the aforementioned health issues, I always encourage my clients to incorporate a selection of lower trap exercises into their workout routine.
Here are my top picks for the most effective ones.
- Effective trap exercises include Y-raises, shrug dips, face pulls, and more.
- The trapezius muscle is divided into three parts - upper, middle, and lower - with the lower traps commonly underdeveloped among average gym-goers.
- Activating your lower trap muscles before exercising is crucial for proper muscle engagement.
7 Best Lower Trap Exercises for a More Defined Back
Lower trap exercises are crucial for building stability in your torso and upper body during big lifts and for improving your overall posture and health.
Since it’s a muscle responsible for this focused tension (stability), you first need to establish the muscle-mind connection and activate this part of the trapezius muscle before exercise.
4-Step Lower Trap Activation
To engage the lower traps, follow these four steps:
- Upward rotation: Extend your arms out in opposite directions.
- Retraction: Bring your arms back, squeezing your scapulae (shoulder blade).
- Posterior tilt: Rotate your palms towards the back, pointing your thumbs towards the floor and extending as far as possible.
- Feel the contraction: Focus on the squeeze around your shoulder blades.
Now, for these exercises, you will need access to a top-quality cable pulley machine, parallel bars, and dumbbells. Let’s dive right in.
- Stand with feet hip-width apart and hold light weights in each hand.
- Raise your arms up and out to form a “Y” shape, keeping your elbows straight.
- Hold for a few seconds, then lower the weights back down.
- Repeat for several reps, keeping the shoulders down.
2. Face Pulls
- Attach rope or band to the chest-height cable machine.
- Grasp the rope with both hands and step back for tension.
- Pull the rope towards the face, keeping elbows high.
- Squeeze the scapula together (engage your rear delts and traps), then return to starting position.
3. Shrug Dips
- Hold parallel bars with arms straight and feet suspended.
- Lower shoulders as far as possible, then raise towards ears.
- Hold shrug at the top for a second, then lower back down.
- Repeat for several reps, engaging lower traps and keeping shoulders down.
4. Farmer’s Carry/Walk
- Hold heavy weights in each hand with shoulders down and back.
- Walk forward with a tall posture, taking small, controlled steps.
- Avoid swinging arms and walk for a certain distance or time.
- Rest and repeat for several sets.
5. One-Arm Straight-Arm Pushdowns
- Attach a single-handled rope or bar to the shoulder-height cable machine.
- Grasp the handle with one hand using a neutral grip and step away from the machine.
- With knees slightly bent, pull the handle down towards the hip with the arm straight.
- Slowly release the handle back to the starting position.
6. Reverse Shrugs
- Stand with feet shoulder-width apart and hold light weights in each hand.
- Raise arms to shoulder height, then lower shoulders down and back.
- Raise shoulders towards ears, then forcefully push them back down.
- Repeat for several reps, focusing on keeping shoulders down and back.
7. Bent-over Rear Delt Cable Raise
- Stand facing a cable machine with a D-handle attached to the low pulley.
- Hold the D-handle with one hand and bend forward with your hips until your torso is almost parallel to the ground.
- Keep your back straight and raise the cable to the side, keeping your arm straight.
- Squeeze your rear delt at the top of the movement, then lower the cable back down and repeat.
Each of these exercises can be a part of the recommended bodyweight warm-up routines or can be easily incorporated between sets of squats, bench presses, deadlifts, etc.
Lower Trap Anatomy
The trapezius is a diamond-shaped muscle composed of the upper, middle, and lower groups of muscle fibers .
The lower traps are a set of muscles located on the back of the scapula, just below the midline of the spine.
These muscles are essential for maintaining proper posture and the stability of the shoulder joint.
They work with the rhomboids and middle traps to retract and depress the scapula (shoulder blade) and assist with the rotation and upward movement of the arms.
“Lower traps are a critical player in scapular upward rotation, which is necessary to prevent impingement and elevate performance in a variety of upper extremity activities.”
- Eric Cressey, Strength & Conditioning Coach
In addition to poor posture, weakness or imbalance in the lower traps can lead to shoulder pain and decreased athletic performance .
How Many Times per Week Should I Train the Lower Traps?
You should train the lower traps three to four times a week. This frequency will give your lower trap muscles enough attention and recovery time.
Are Shrugs a Good Exercise for the Lower Traps?
No, shrugs are not a good exercise for the lower traps, specifically. Since shrugging requires elevating the shoulder bone, this exercise primarily hits the upper traps. Exercises that hit the lower trapezius muscles involve scapular retraction and depression.
Unlock Your Back’s Full Potential
Consistently performing any of the aforementioned lower trap exercises will rapidly improve your posture, shoulder range of motion, and scapular stability.
In addition to exercises, I always advise my clients to include a protein powder in their routine to fast-track their muscle development.
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