When I really began my examination, I noticed that many were seriously lacking in the lower trap exercises development. What’s terrible was that whenever I wanted to unravel this mystery, I always came across a question which was “why” that I had no answer to until I studied this perfectly and came up with my own ideas. Frankly enough, it is no need to feel bad anymore because question has already be understood and answers will be propagated in this article.

Quiet simply, the lower trap exercises can be regarded as another one of those little muscle groups that no one cares about until they are injured. It’s only then that they realize how important these muscles are.

Developing your lower trap exercises is an assured way to turn yourself into one sexy beast.  Oh well, they are very important, whether you know it or not.

My interest in the lower trap

Exercises first developed after a discussion I had with Zico, my brother and a friend. We were discussing the need for better mobility and stability even when everything was plained to be about girls. “Just some bad guys’ mood”. It’s just the feeling of wanting to feel better about ourselves by hanging out with girls and then seeing their  “inside”. Yeah! funny us. Back to the topic.

Functional Anatomy

Before we get into specific activation and consolidation drills, let’s first understand the roles of the lower trap exercises in enhancing and resisting movement.  The lower traps are normally forgotten for several reasons:

1. It is not possible to see them in the mirror

2. Chicks can’t actually see them even if you’re in a neatly ironed tank top

3. You just  don’t understand their importance

The trapezius is generally broken down into three sections – the upper, middle, and lower –conditioning on their degree of pennation. The lower trapezius is very essential for several reasons.

If we follow the logic of the joint-by-joint mode, we know that the scapulae typically needs more steadiness. This implies and ensures a stable base, which permits the gleno-humeral joint to transport freely and efficiently. As well, the lower trapezius enhances scapular depression.

Developing your lower trapezius

Consolidating your trapezius is an essential part of any workout routine. This muscle is incorporated in the mobility and stability of the scapula.

Both men and women seem to ignore working on their trapezius muscles, whether it’s because they can’t see the muscle, don’t comprehend the importance of it, or simply don’t know what exercises to  exemplify.

For maximum back and shoulder exemplification, you want to be capable to depress and retract your scapula, which you can’t happen if you have weak lower traps. Also, there must be a balance between your lower traps, upper traps, deltoids and serratus for your back and shoulders to perfectly perform an exercise.

The point is, weak lower traps can enhance the risk of injury during other exercises, such as a chest press. So, let’s take a closer look at how to consolidate and develop your lower traps.

See also  7 Leg press Calf Raise Alternative | Seated Calf Raise

1. Lower one cable pulley to the last notch on the machine and join a handle to the clip. Stand and locate the cable pulley to your left.

2. Select a suitable weight and grasp the handle with your right hand, palm facing up toward you. Maintain a slight bend in your elbow. Curve at the waist until your torso is almost parallel to the floor. Your knees should be somewhat bent, and your left hand should be relaxing on your left thigh.

3. Breath out and lift your right arm up, with your elbow slightly bent, until your arm is parallel to the floor and in line with your right ear. Grasp this position for one count.

4. Breath out and gently lower the handle back to your beginning  position.

5. Repeat 12 times, then turn around so the cable machine is to your right side, and practice  the exercise with your left hand.

Modified Version

If this gesture is too cunning for you or if the weight is too heavy, simply exemplify this exercise with a resistance band first.

Rope rear delt pull with scapular retraction

1. Lift the cable pulley about two notches taller than your height and join a rope to the clip.

2. Grab above the knots with your palms centralizing down toward the floor and thumbs pointing toward you. Take a few steps back so the cable is tight and your arms are completely expanded. Maintain your lower back upright and slightly bend your knees so you feel your core and keep yourself grounded.

3. Pull the rope in toward you, aiming for the bridge of your nose with your elbows blazed out. Grasp this position for one count while contracting your shoulder blades in conjunction, letting your elbows move slightly behind your back.

4. Breath out and gently return the rope back to your beginning position. Permit your shoulders to stretch forward.

5. Redo 12 times for 4 sets, increasing the weight after each set.

Overhead Farmer’s Walk

1. Grasp a kettlebell or dumbbell up above your head, maintaining your arm straight and your palm centralizing forward. Maintain your left hand on your ribcage to recur yourself to stand up tall, and engage your core as you walk.

2. Start walking. Really concentrated on maintaining your core tight and your shoulder blade down and back.

3. Walk for about 100 feet or for 30 seconds and then change arms.


1. Grab a pullup bar with your palms centralizing you and your palms slightly closer than shoulder-width apart. Fully expand your arms with your feet crossed behind you and both of your knees bent at a 90-degree angle. Maintain your torso as focused as possible while creating a curvature on your lower back or sticking your chest out.

2. Breath out and pull yourself up until your head is above the bar. Focus on using your bicep muscles and your middle back to practice this exercise. As you raise yourself up above the bar, maintain  your elbows as close to your body as possible.

3. Maintain this position for one count.

See also  How Many Jumping Jacks To Burn 500 Calories?

4. Breath and slowly lower yourself back to your beginning position until your arms are completely extended again.

5. Redo 5 times for 3 sets.

Modified Chin-Up

If you are new to this exercise or can’t practice a chin-up, utilize an helpful pullup machine with the same grip, if your gym has one. This machine helps you so that you don’t have to pull your whole body-weight on your own.

You can also use a resistance band for an assisted chin-up by seriously  wrapping it around the pullup bar and sticking one foot in the bottom loop. Resistance bands will assist give you the most assistance at the bottom and the least assistance at the top.

You can progress from this stage by utilizing thinner bands until you don’t need any more assistance.

High pulley cable row

1. Lift the pulleys to the highest height on the machine and join two handles to the clip. Sit down on a stability ball or bench with one hand holding each handle and your palms centralizing toward each other. Expand your arms and stretch your shoulders forward as you connect your core and sit up tall. Your feet should be positioned shoulder-width apart, flat on the floor.

2. Breath out and pull the handles in toward you, using a rowing movement until the handles locate the outside of your chest. Squeeze your shoulder blades together as you maintain your elbows glued to your sides.

3. Breath and gently retract the cables back to your beginning position, stretching your shoulders forward.

4. Do 12 repetitions for 4 sets, increasing the weight after each set if it is possible.

Standing Y Raise

 1.  Bend cable pulleys to the bottom notch. Cross the cables to maintain the handles tight and hold the handles with your palms centralizing down toward the floor. Stand in the center with a slight bend in your knees and your core connected. Slightly raise the handles away from your thighs to connect your shoulders.

2. Breath and lift the cables up and out over your head, constructing a “Y” shape. Your arms should end the motion when your biceps are in line with your ears. Grasp this placement for one count.

3. Breath out and slowly lower the cables back to your beginning placement .

4. Try do 12 repetitions for 3 sets.   Advanced: Seated Cable Y Raise.

Exemplifying the cable Y while seated aids eliminate assistance from the hip muscles and seriously set apart your shoulders, rear delts, lower trap, and core.

1. Sit down on a seated cable row machine (if your gym doesn’t have one, make sure you pull a bench up to the cable pulley machine and connect two handles). Cross the handles to force the handles to be close during this motion.

2. Connect your core to sit up straight with your palms centralizing down toward the floor and your feet shoulder-width apart, flat on the floor.

3. Breath out and lift both hands up above you until your biceps are in line with your ears. Centralize on pulling your shoulders blades down and back. Grasp this position for one count.

See also  Top 8 Hip Abduction Exercises at Home

4. Breath out and gently lower the cables back to your beginning position.

5. Exemplify 8 repetitions for 3 sets.

The Takeaway

Your back is made up of many essential muscles, not just your latissimus dorsi and rear delts. Your lower traps are very essential for proper movement and overall health, so be sure to strength train them just like any other muscle.

Why You Should Do Lower Trap Exercises

Every lifter with a few pounds on his frame has at one time or another had to deal with an unstable shoulder.

It’s almost like a rite of passage. Spend your formative years blowing up your chest and shoulders to superhero proportions. Spend the rest of your life training around the injuries you received being an overzealous muttonhead.

Majorly, for every set of Shoulder Presses and Bench Press variations you do, you’d better do something for the backside of your body to steady things out, or you’ll eventually run into great problems.

Training the snot out of your pushing muscles isn’t intrinsically bad. But to function properly, the body demands something called structural balance.

Exercises like Rows and Face-Pulls are very good choices, but so is a sweet little number called the Lower-Trap Raise. In fact, a researched study published in the American Journal of Sports Medicine, Lower-Trap Lifts are among the best scapula (shoulder blade) strengthening exercises.

First, if you’re in pain, ensure you see a corrective therapist. Don’t wait for it to heal by itself and definitely don’t try to force yourself love the pain. You might have the starting of a serious orthopedic problem that needs professional attention.

Next, comprehend that the Lower Trap Raise is a nuanced lift. If you approach it with the same mentality that you do a 150-pound Dumbbell Row, you won’t get much.

We’re locating weak stabilizer muscles. You need to keep a slow, controlled pace and try to feel the muscles working well. You won’t need much weight, particularly at first. And if you actually find yourself searching for the 60-pound ‘bells, you’ve lost the architectural or the skeletal framework of this story.

   1.  Get a wide, staggered stance.

  2. Position one forearm along the top of an incline bench set at about 60 degrees. Grasp a light dumbbell in your other hand.

 3. Bend at the waist, position your forehead on top of your relaxing arm and look down at your feet. Your arm grasping the dumbbell should hang straight down.

 4. Permit your shoulder and lats to relax.

 5. Transport the scapula (shoulder blade) of the weighted arm up a few inches. Pull your shoulder back and down but not forcefully with your lats.

 6. Lift the dumbbell at a 45-degree angle up to ear level. Stay slow and governed.

 7. Grasp at the top position for one count and reverse the movement to the beginning position.

Pain-Free Pressing

If you actually didn’t win the genetic lottery, or if your shoulders are already beginning to complain, you need to take a smart look at your programming. Steady your pushing and pulling movements, see a soft tissue therapist if possible and incorporate more remedial lifts just like the Lower Trap Raise.


Please enter your comment!
Please enter your name here