Lower Trap Exercises

Lower Trap Exercises: Strengthen Your Back and Improve Your Posture

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If you have back pain, other joint pain, or have, bad posture, then don’t worry; I will suggest some lower trap exercises. If you can add these lower trap exercises in your daily routine then you will see positive results to correct your posture and get relief from pain.

In this post, we’ll examine the advantages of lower trap exercises and give you an extensive description of some of the top workouts that specifically target this muscle area.

If your aim is fitness, then do not love your body. Here love means you don’t involve your body in exercises and make him lazy or excessive time spent lying in bed. Instead of loving your body you should hate your body and give him quality tough time that makes your body fit and healthy.

Benefits of Lower Trap Exercises

The lower trapezius muscles are situated at the back of your body, between your shoulder blades. They play a crucial role in maintaining good posture as they help stabilize your shoulder blades and keep your spine neutral. When your lower trap muscles are weak, it can lead to issues like bad posture, rounded shoulders, and even neck pain.

Including lower trap exercises in your workout regimen can be beneficial in enhancing your posture and lowering the possibility of injuries. Building stronger lower traps also improves your overall upper body strength, enhancing your athletic performance in swimming, rowing, and weightlifting.

Top 5 Lower Trap Exercises

Scapular Wall Slides

To perform this exercise, start by standing with your back against a wall and arms placed at your sides. Then, slide your arms up the wall, ensuring your elbows and wrists align with your shoulders.

Hold this position for a moment before slowly bringing your arms back down. Do this exercise for 3 sets of 10 repetitions.

Prone Y Raises

For this exercise, lie on your stomach on a mat with your arms extended above your head in a Y shape. Squeeze your shoulder blades together as you raise your arms off the ground.

After holding the position for a moment, gradually lower yourself back down in a controlled manner. Aim to do this exercise for 3 sets of 12 repetitions.

Face Pulls

To do this exercise, you must attach a resistance band to a sturdy anchor point at chest level. Hold onto the band with both hands and take a few steps back until you feel the tension in the band.

Next, pull the band towards your face while keeping your elbows high and shoulders relaxed. Release slowly and repeat this motion for 3 sets of 15 repetitions.

Farmer’s Walks

For this exercise, hold a pair of heavy dumbbells or kettlebells at your sides and walk for a set distance or a certain amount of time. As you walk, keep your shoulders down and your shoulder blades stable. This will help to engage and strengthen your lower trap muscles.

Band Pull-Aparts

To do this exercise, hold a resistance band in front of your chest with your arms straight. Then, pull the band apart while squeezing your shoulder blades together.

Release the band slowly and repeat this motion for 3 sets of 15 repetitions. This exercise helps to strengthen your lower traps and improve your posture.

Other Lower Trap Exercises

Besides the exercises mentioned earlier, there are several other lower trap exercises you can include in your workout routine. Here are some of them

  • Reverse Flyes
  • Bent-Over Rows
  • Lat Pulldowns
  • Pull-Ups
  • Face-Down Rows
  • Cable Rows

Tips for Performing Lower Trap Exercises

When performing lower trap exercises, it’s essential to maintain proper form to avoid injury and get the most out of each exercise. Below are some important pointers to bear in mind during the exercise:

  • Ensure that your shoulders remain lowered and positioned away from your ears throughout the entire exercise.
  • Focus on squeezing your shoulder blades together as you perform each exercise.
  • Keep your neck in a neutral position and avoid straining your neck muscles.
  • Breathe naturally throughout each exercise.
  • Use a weight or resistance level that challenges you without compromising form.


Adding lower trap exercises to your workout routine can be very beneficial for you. These exercises can help improve your posture, reduce back pain, and increase your upper body strength.

By following the exercises and tips mentioned in this article, you can start working on strengthening your lower traps and enjoy the benefits of having a stronger, healthier back.


How often should I do lower trap exercises?

Aim to perform lower trap exercises at least 2-3 times per week for best results.

Can lower trap exercises help with shoulder pain?

Yes, strengthening the lower trapezius muscles can help alleviate shoulder pain and improve overall shoulder stability.

How long should I hold each repetition of a lower trap exercise?

Aim to hold each repetition for 2-3 seconds to maximize the activation of the lower trapezius muscles.

Can I perform lower trap exercises at home without equipment?

Yes, many lower trap exercises can be performed without equipment, such as scapular wall slides and prone Y raises.

Can I perform lower trap exercises if I have a pre-existing back or shoulder injury?

It’s essential to consult with a healthcare professional before beginning any new exercise routine, especially if you have a pre-existing injury. They can provide guidance on which exercises are safe for your specific condition.

By incorporating these exercises into your fitness routine, you can improve your posture, reduce back pain, and enhance your overall strength and athletic performance. So why start today and strengthen your lower traps?

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